# Close-Grip Dumbbell Bench Press

URL: https://heatsy.app/ex/close-grip-dumbbell-bench-press

Also known as: Dumbbell Squeeze Press, Crush Press, Close Dumbbell Bench Press, Close-Grip DB Bench Press

Body region: Chest, Arms

## Muscles

- Main: Pectoralis Major, Triceps
- Helps: Deltoid
- Holds: Serratus Anterior

## Equipment

- Dumbbells
- Flat Bench

## Technique

1. Lie on a flat bench holding two dumbbells over your chest, palms facing each other.
2. Press the dumbbells firmly together so they touch along their length.
3. Keeping them pressed together, lower them to your mid-chest.
4. Press back up to straight arms without letting them separate.

### Cues

- Squeeze the dumbbells into each other through the whole rep.
- Keep elbows close to your sides.

### Common mistakes

- Letting the dumbbells drift apart at the bottom.
- Lowering toward the neck instead of the mid-chest.
- Using so much weight that the squeeze is lost.

## Alternatives

- [Neutral-Grip Dumbbell Bench Press](https://heatsy.app/ex/neutral-grip-dumbbell-bench-press)
- [Close-Grip Bench Press](https://heatsy.app/ex/close-grip-bench-press)
- [Dumbbell Bench Press](https://heatsy.app/ex/dumbbell-bench-press)