Close-Grip Dumbbell Press

Sequência

1. 01 · place dumbbell

   Place a dumbbell standing up on a flat bench.

2. 02 · position

   Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench with only your shoulders lying on the surface. Hips should be below the bench and your legs bent with your feet firmly on the floor.

3. 03 · grip

   Grasp the dumbbell with both hands and hold it straight over your chest at arm's length. Both palms should be pressing against the underside of the sides of the dumbbell. This will be your starting position.

4. 04 · lower

   Initiate the movement by lowering the dumbbell to your chest.

5. 05 · press

   Return to the starting position by extending the elbows.