Target Chest and Triceps with Decline Close Grip Press

Decline Close Grip Press

Rep Range

10-20

Hints

Lie on the ground with your feet flat, knees bent, and lift your lower half to create a decline angle. Hold a dumbbell in each hand above your chest, palms facing each other and hands close together. Press the dumbbells upward until your arms are fully extended, then lower them back down to chest level.

Common Mistakes

Using momentum to lift the dumbbells instead of controlled movement. Not fully extending the arms during the press. Allowing the dumbbells to drift apart.

Breathing

Exhale as you press the dumbbells up; inhale as you lower them back down. Maintain a steady breathing rhythm.

Muscle Focus

Primary Muscles

Lower Chest, Triceps

Secondary Muscles

Upper Chest, Middle Chest, Shoulders, Serratus Anterior

Tertiary Muscles

Traps, Levator Scapulae, Rhomboids, Infraspinatus, Teres Major, Teres Minor, Latissimus Dorsi, Lower Back, Erector Spinae