Crush-Grip Dumbbell Bench Press
Exercise Animation
Exercise Details
Equipment
dumbbell
Difficulty
Intermediate
Type
compound
Muscle Focus
Primary Muscles
chest
Secondary Muscles
shoulders
Instructions
- 1.Lie down on a flat bench holding dumbbells in both hands in a neutral position (palms facing each other). Extend your arms up above your chest and push the dumbbells together. Maintain this ‘crushing’ force throughout the exercise. This is your starting position.
- 2.Slowly lower the dumbbells towards your chest as you inhale.
- 3.Touch the chest with the dumbbells then slowly return to the starting position as you exhale.
- 4.Repeat for as many repetitions as required.
Tips
- Remember to press the dumbbells together while pressing vertically.
- Squeeze the dumbbells as tight as possible to improve a phenomenon known as “irradiation” which promotes greater shoulder stability.
- Perform the reps slowly and in a controlled manner.
Breathing Instructions
Breathe in during the eccentric (lowering) portion of the exercise and breathe out during the cocentric (elevation) portion.
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