All About Firm Grip Incline Dumbbell Press – Blog Les Saisies


All About Firm Grip Incline Dumbbell Press – Blog Les Saisies

If you want to have beautiful, well-developed and muscular pecs, there are specific bodybuilding exercises to help you. Close-grip incline dumbbell presses are thought of in particular, to pull off triceps and pectorals.

Incline Tight-Grip Dumbbell Press Exercise

For beginners, the close-grip incline dumbbell press is an exercise dedicated to the work of the pecs. It allows you to develop the upper or clavicular part of these muscles, but also the triceps. As a result, you complete the work of bench presses or dips – other exercises that allow you to develop the chest muscles in full. This saves you from having that upper part less developed compared to the others. If we use dumbbells it is to have a better feeling of effort and a better stretch compared to a barbell.

Muscles Worked by the Tight-Grip Incline Dumbbell Press

Several muscles are worked by this polyarticular exercise for the pectorals.

priority muscles

We mention in the first place the pectoralis major, highlighting the upper part or clavicular beam. We also work on the small pectoral, which is below the large pectoral, invisible to the eye.

The auxiliary muscles

As for the assist muscles that this tight grip incline dumbbell press exercise requires, there are the triceps, the anterior deltoid or anterior part of the shoulder, the serratus and the caracus brachii.

How to perform this exercise?

As its name suggests, the firm-grip incline dumbbell press is performed squeezing or bringing together two dumbbells. This allows for a better contraction and also works the stabilizer muscles. The inclination of the bench used must be studied according to the morphology of each one, but ideally it should be 30°.

After grasping the dumbbells in your hands, lie down on the incline bench with your feet flat on the floor. Press them as close as possible to each other and place them at the level of your pecs, on the chest, hands in a neutral grip.

Then push these weights up without separating them by stretching your arms overhead, then gently lower them, still touching each other, to the level of your pectorals. As she descends, slow down the movement and repeat these gestures in a series. However, make sure you don’t lock your elbows completely at the end of the movement, so you don’t put too much pressure on your triceps.

Some useful tips

During the practice of the incline dumbbell press with a tight grip, do not use a bench with an angle greater than 45°, at the risk of overloading your anterior delts. Also make sure squeeze the dumbbells tight and keep them that way throughout the exercise to contract the pecs. Finally, if you don’t have dumbbells, you can always use a plate, to squeeze hard between both hands, but this will greatly reduce the weight and range of your movements. You can also perform this exercise with a special hammer grip bar, usually used for biceps.

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