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Another great exercise for the triceps is the close grip dumbbell press or crush press. It is a compound movement that targets the triceps but the chest as well, and secondarily, the shoulders.

The close grip bench press has numerous advantages:

  • It helps you to build beautiful tricep muscles.
  • At the same time, allows you to lift heavy loads. Being at a horizontal position and having the powerful assistance form the chest muscles, allows you to lift more and get stronger.
  • Performing crush presses also amplifies your ability to lift heavier weight during bench presses. As your triceps gets stronger, you can lift more, and your chest gets stronger.
  • Close grip dumbbell bench presses are very dynamic and can be performed without much difficulty.
  • They burn more fat that an isolated exercise for the triceps since it uses multiple muscle simultaneously.


How to do Close Grip Dumbbell Bench Press:

  • Grab a pair of dumbbells with a neutral grip (palms facing in), sit on a bench, and lay on your back.
  • Bring the dumbbells up to chest level and lift to the top without locking your elbows.
  • Lower the weights slowly until they are back down to your chest.
  • Repeat.




Remember, whether you want to lose weight, tone your body, gain strength or size,

all muscles must be trained.

Lift, Burn more Fat, Get Stronger… Live Healthier!

To a Fitter Healthier You,

Adriana Albritton

The Fitness Wellness Mentor

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