This unique way of holding the dumbbells makes for an INTENSE contraction on the tricep muscles on every single rep you do.
The will be easier to explain once you see it in action...
The first time you do this exercise, start fairly light...I'm using a pair of 50 lb dumbbells here.
Start by sitting on a bench with the dumbbells set on end on your thighs.
Now lie back, bringing the dumbbells back with you.
Stand them on end on your chest.
Now change your grip so that your PALMS are underneath the top "bell" of the dumbbell. Your thumbs should be hooked around the handle to lock them into position (I don't have a close-up picture but when you get your palms under, you'll know exactly what I mean).
Now press up to lockout. The bottom "bells" of the dumbbells will be resting on your forearms. THIS is what gives the leverage-based contraction on the triceps at the top.
Now lower the dumbbells down, until the bottom bell part contacts your upper arm It is a shortened range of motion...that's ok, though, because it's the TOP that is the best part of this exercise.
Press back up to the top.
At the top, be sure and squeeze the triceps HARD, as though trying to use your forearms to push those bottom bell parts upwards. This will give you direct contraction-based resistance at the top where normally the tension is lost on the press.
To get the dumbbells back OUT of position is a bit tricky...here's how I do it.
At the top of your LAST rep, bring the dumbbells in and push them right together so they're touching. This stabilizes the weights.
Now lower to your chest.
Now shift your grip back onto the handles (with the dumbbells resting on your chest, this is not hard to do).
Then push the dumbbells forward and onto your thighs, sit up and you're all set!
This one works great as a triceps finishing movement, after you've done a heavier dip or press movement to build mass and potentially a stretch-based movement (like an extension, if your elbows can handle it).
The leverage-based position allows you to really load the contracted position at the lockout of a close-grip press strongly.
You can do these after a more normal Close Grip Dumbbell Bench Press where you can use more weight.
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