Close-Grip Dumbbell Press

What it is

This movement uses a single dumbbell to build pushing strength. It primarily targets your triceps. Your chest and shoulders provide important assistance during the lift. You perform it while lying perpendicular to a flat bench.

Technique tips

• Keep your hips low and stable throughout the movement.
• Actively press your palms into the dumbbell's sides.
• Control the descent; do not let gravity drop the weight.
• Fully extend your elbows at the top of each repetition.
• Inhale as you lower the dumbbell, exhale as you press up.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.