Crush Press also known as Close Grip Dumbbell Press Description
An exercise to strengthen the chest and triceps is the dumbbell crush press, which is a version of the dumbbell bench press.
The crush push is particularly effective for exercising the chest since it includes pressing the dumbbells together while compressing the pecs.
Furthermore compared to other bench press varieties the crush press integrates the triceps more.
Bodybuilders attempting to develop a mind-muscle connection with their chest and other lifters seeking to develop stronger triceps to aid in other press variations can find benefit in this workout.
Close-grip bench press with dumbbells guidelines.
- Set a dumbbell on a level bench, standing up.
- Just your shoulders should be on the surface as you lie perpendicular to the bench, making sure the dumbbell remains firmly in place at the top. With your legs bent and your feet firmly planted on the floor, your hips should be below the bench.
- Holding the dumbbell at arm’s length grasp it with both hands and hold it straight over your chest. Placing both palms against the dumbbell’s underside is the correct technique.This is where you will begin.
- Lower the dumbbell to your chest to begin the exercise.
- Extend your elbows to take yourself back to the beginning position.
Tips for Close Grip Dumbbell Presses
- Don’t completely lock out your elbows instead keep your pecs more tense.
- Tighten your dumbbell grip to enhance “irradiation,”a characteristic that leads to increased shoulder stability.
- To make sure your shoulders stay in a safe position keep your shoulder blades pressed together.
- Consider the motion as the fusion of a press and a fly.Press in tandem with a horizontal press.
- Maintain a slightly retracted posture with your shoulder blades and try to keep the shoulder girdle “packed” if you’re experiencing pain directly in the front of your shoulder joint.
- Make sure to keep your abs taut and avoid letting your lower back arch too much.
- Throughout the set keep your feet level on the floor and refrain from allowing your lower body to move.
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