Single-Dumbbell Incline Close-Grip Press
Intermediate
Expert Advice
Keep the dumbbell balanced between both hands. If one end tilts, reset your grip before the next rep.
How-to-do Steps
- Lie face-up on an incline bench with both feet flat on the floor.
- Hold one dumbbell near your chest with both hands close together, palms facing inward.
- Set your shoulder blades against the pad, keeping your elbows near your sides.
- Exhale and press with both arms until your elbows straighten above your chest.
- Lower the dumbbell toward your chest with control, stopping before your shoulders roll forward.
- Repeat for the programmed repetitions, moving both arms together throughout.
Common Mistakes
- Wrists bend backwardFix: keep your knuckles stacked over your forearms.
- Hips lift off the benchFix: keep your glutes down and your feet firmly planted.
Coach Cues
Both arms press togetherKeep wrists straightElbows near your sides
Short reminders to keep in mind during every set.
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Muscles Worked
Single-Dumbbell Incline Close-Grip Press primarily targets the Chest, Triceps, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Chest35%
Triceps45%
Secondary
Shoulders20%
Equipment
Dumbbell
Special Bench
Exercise Type
Strength
Why Level 3?
Intermediate
Controlling a shared dumbbell requires coordinated pressing and secure hand placement above the chest.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Variations
Easier Variation
Harder Variation
Same Movement, Other Equipment
Frequently Asked Questions
What muscles does Single-Dumbbell Incline Close-Grip Press work?
Single-Dumbbell Incline Close-Grip Press primarily targets the Chest, Triceps. Secondary muscles involved include Shoulders. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Single-Dumbbell Incline Close-Grip Press?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Single-Dumbbell Incline Close-Grip Press suitable for beginners?
Single-Dumbbell Incline Close-Grip Press is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
What are the most common mistakes when doing Single-Dumbbell Incline Close-Grip Press?
Wrists bend backward: keep your knuckles stacked over your forearms. Hips lift off the bench: keep your glutes down and your feet firmly planted.
