Description

The close bench press with dumbbells is an exercise that mainly trains the chest muscles and the triceps muscles, but also the front shoulder.

Exercise

Tight bench press

Type: Unilateral Rest: 150s Equipment: Kurzhantel, Flachbank

1

Lie on the weight bench and anchor your feet firmly to the floor. Hold the dumbbells so that your palms are facing inwards.
2

Place the dumbbells at chest level with your elbows close to your upper body.
3

Press the dumbbells upwards in a powerful and controlled manner. Almost, but not fully, extend them to protect the elbow joints. Breathe out as you do this
4

Lower the dumbbells in a controlled manner until they are back at chest level. Inhale as you do so.
5

One repetition has now been completed. Repeat this process for the specified number of repetitions.