Close Grip Dumbbell Press (AKA Crush Press).

Make every rep count.

1. 01

   Set up: Grab the dumbbells with a neutral grip (palms facing each other). Rest one end of each dumbbell in your hip crease, sit on the bench, then roll back while keeping the weights tight to your chest.

2. 02

   Start position: Take a deep breath, squeeze (“crush”) the dumbbells together firmly, and keep that inward pressure the entire set.

3. 03

   Press: Drive the dumbbells up to full lockout over your chest while still pressing them into each other.

4. 04

   Lower: Bring them down slow and controlled, elbows tucked, only as far as is comfortable for your shoulders, maintaining the crush.

5. 05

   Touch & go: When the dumbbells lightly touch your chest, press back up and repeat for reps.

6. 06

   Getting out safely: Avoid dropping the dumbbells out to the sides unless you’re very experienced or handling very heavy weights. Instead, rotate back to neutral, bring your knees up so the dumbbells contact your thighs, then use that contact to rock back up to seated and stand.