Dumbbell Close-Grip Bench Press

1. Start by lying flat on a bench, feet firmly planted on the floor for stability.

2. Hold a dumbbell in each hand and press them together above your chest with your arms fully extended. Your palms should be facing each other, and the dumbbells should be touching.

3. Slowly lower the dumbbells down together towards your chest, keeping them close together and your elbows pointed out to the sides. The weights should descend in a straight line, and your hands and wrists should remain in contact throughout the movement.

4. Lower the dumbbells until your hands are just above the chest, making sure your arms form a 90-degree angle.

5. Press the dumbbells back to the starting position, fully extending your arms and squeezing your chest muscles and triceps at the top of the movement.

6. Perform the desired number of repetitions and sets, ensuring you maintain good form throughout the exercise.

Remember to keep the motion controlled and consistent, and choose a weight that allows you to complete your sets with proper form. It's also important to breathe in as you lower the weights and exhale when you press upwards.

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