Dumbbell Incline Close-Grip Bench Press
A dumbbell pressing exercise on an incline bench with close neutral grip that targets upper chest and triceps to build strength and hypertrophy, emphasizing inner chest activation.
About Exercise
Equipment
Dumbbells, Incline Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Chest, Triceps
Secondary Muscles
Shoulders
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
9/10Upper Chest
Triceps
8/10Long Head, Lateral Head, Medial Head
Shoulders
5/10Anterior Delts
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Adjust incline bench to 30-45 degrees. Lie back with dumbbells on upper chest, palms facing each other, elbows tucked.
- Inhale and lower dumbbells slowly toward upper chest, keeping them together and elbows tucked.
- Pause briefly at the bottom.
- Exhale and press dumbbells upward by extending arms, squeezing chest and triceps.
- Avoid locking elbows at the top.
- Repeat for reps, maintaining control.
Coaching Tips
Form Cues
- Elbows tucked to sides.
- Dumbbells pressed together.
- Shoulder blades retracted.
- Core tight, back flat.
- Squeeze at top.
Breathing
Inhale during lowering phase; exhale and brace core while pressing up.
Tempo
3-1-1
Range of Motion
Lower dumbbells until they nearly touch upper chest; press until arms are fully extended without elbow lockout.
Safety
Safety Notes
- Start with light weights.
- Avoid bouncing weights off chest.
- Engage core to protect lower back.
- Use spotter for heavy sets.
- Stop if shoulder pain occurs.
Spotting
Spot from behind at wrists during press; assist on lift-off and at failure for heavy sets.
Common Mistakes
- Flaring elbows outward.
- Excessive back arching.
- Using momentum to lift.
- Separating dumbbells.
- Locking elbows.
When to Avoid
- Acute shoulder impingement
- Elbow joint issues
- Recent pectoral strain
Flexibility Needed
- Shoulder flexion to 150 degrees
- Thoracic extension
- Wrist neutral mobility
Build Up First
- Master basic incline press form
- Proper dumbbell handling
- Core bracing technique
Also known as
Incline Crush Press, Incline Squeeze Press
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