Close-Grip Dumbbell Bench Press

Triceps Tier B for Triceps Dumbbell Compound Push

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3sets

8-12reps

90srest

~5.5kcal/min

TricepsB Triceps

Chest Shoulders

Secondary muscles help but are not the main target

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

You should feel it inBack of arms

A stretch across the chest at the bottom and a strong squeeze as you press; triceps finish the lockout.

Key cue (the coach says it during the set)“Shoulder blades back and down, chest up, then press.”

Tempo · Lower 2 s · pause 1 · press 1 s

Choosing the load: Pick a weight you finish with 1–2 good reps left. 4+ left = too light; form breaks = too heavy.

Feel it in ShouldersElbows flared too wide and shoulders rolling forward. Tuck elbows to about 45°, keep shoulder blades pinned, lower to mid-chest.
Feel it in WristsWrists bent back. Stack the weight over your forearms, knuckles to the ceiling.
Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.

Palms face each other — a joint-friendly grip for wrists and shoulders.
Pressing the dumbbells together keeps constant tension on the triceps and inner chest.
A joint-friendly alternative to the barbell close-grip press.