Crush Grip Bench Press (Dumbbell)

A bench press variation where dumbbells are pressed together throughout the movement, increasing pectoral and triceps activation while reducing shoulder stress.

Instructions

1. Lie on a flat bench with your feet firmly on the floor.
2. Hold dumbbells at shoulder height with the weights touching or pressing against each other.
3. Press the dumbbells upward while keeping them in contact throughout the entire movement.
4. Extend your arms fully while maintaining the pressing together tension.
5. Lower the dumbbells back to shoulder height while maintaining the squeeze.
6. Repeat for the prescribed number of repetitions.

Tips

• Maintain constant tension by pressing the dumbbells together throughout the movement
• This creates an isometric contraction that increases pectoral engagement
• Keep your feet planted firmly and avoid lifting your shoulders off the bench
• The narrow pressing angle emphasizes the inner chest and triceps
• Control the weight during both the concentric and eccentric phases
• Focus on maintaining the squeeze throughout the entire range of motion
• This variation reduces shoulder stress compared to a wide grip bench press