A bulging chest attracts admiration and crush press workout is a surefire way to achieve this.
Also known as close grip dumbbell press, this workout technique is good for build the muscles of the chest and triceps.
Your pectoralis major gets squeezed as the dumbbells press together. The explosive nature of this exercise becomes a great fit for bodybuilders.
This exercise is useful for bodybuilders trying to establish mind-muscle connection with their chest.
Crush press is ideal for other lifters looking to build bigger triceps to assist them in other press variations.
WHAT MUSCLES DO CRUSH PRESS WORK?
One of the most effective exercises for toning multiple joints and muscles is the close grip dumbbell press.
These are the main muscles worked by crush press.
In short, they are known as pecs. The primary muscles of the chest are found in this area.
Dumbbell presses with a tight grip target your entire chest, but the inner pecs get a little extra love. Men and women both have pectoralis major muscles under their chests.
A dumbbell press engages the pectoralis major muscles by stirring effort required to lift.
Strong pectoral muscles increases your metabolism and lowers your risk of diabetes. They also make lifting and carrying objects around easier and enhances your physical appearance.
There are two muscles that make up your shoulders muscles; the deltoids and the subdeltoids.
These muscles are found in front of your shoulder joint – they are referred to as anterior deltoids.
During close-grip dumbbell press, the anterior deltoids become particularly active due to movement.
Anterior deltoids aid the movement of the arms in all directions.
The rotator cuff acts as a protective band of muscles and tendons around the shoulder joint. It allows your upper arm bone’s head to remain in its shallow socket – it promotes stability.
Rotator cluff is a collective name for a set of muscles namely supraspinatus, infraspinatus, teres minor, and subscapularis muscles.
The massive, thick triceps brachii muscle is located on the back of the upper arm. In many cases, it has the appearance of a horseshoe on the back of the arm.
Crush press uses the triceps heavily, as all compound upper-body pressing exercises do. These muscles allow you to firmly grip the dumbbell during exercise.
CRUSH PRESS BENEFITS
There is a big reason why bodybuilders choose this exercise. You too could reap the following benefits from this exercise.
GREAT RESULTS WITH LIGHT WEIGHT
Pushing the dumbbells together enhances muscular activation, so you may get a good exercise even with lesser weights.
Dynamic tension training is a method of achieving this. With modest weights, you should be able to get a good exercise even when pressing the weights inward and upwards.
Close grip dumbbell press is a significant home workout option in the absence of heavy weights.
LESSENS SHOULDER PAIN
Close grip dumbbell presses are more shoulder-friendly than normal barbell and dumbbell bench presses.
Your shoulders will thank you if you keep your upper arms close to your sides and don’t use heavy weights.
This is a fantastic exercise for people who have trouble doing normal bench presses with barbells or dumbbells.
WORKS PECTORALIS MAJOR
Not a lot of exercise fully work your pecs. A cable machine is commonly used to work them out but the crush press is an ideal exercise to get those muscle fully worked.
The end result is bulging and toned chest.
SPICES YOUR WORKOUT
In time, your body will adapt to the same exercises and stop developing. Your pecs will benefit from this close grip dumbbell press. To keep your workouts interesting and productive keep it in your schedule.
The close grip dumbbell press is a chest workout, but it also works your triceps because of the wide range of motion in your arms.
Close grip dumbbell pushes, like narrow grip barbell bench presses, are an excellent triceps builder.
ALTERNATIVES TO CRUSH PRESS
There are other alternatives to close grip dumbbell press for your chest growth.
They help you progress and avoid plateauing in your workout routine. These are excellent alternatives to crush press.
INCLINE CLOSE GRIP DUMBBELL PRESS
Close-grip dumbbell presses performed on an incline bench target both the upper and inner chest.
DECLINE CLOSE GRIP DUMBBELL PRESS
Inclining your bench 15 to 20 degrees improves the activation of pectoralis major. Decline presses are common for lifters who prefer a lower range of motion, decline presses are an option.
Svend press involves lifting two weights at once. For this workout, you use weight plates instead of dumbbells.
CLOSE GRIP DUMBBELL FLOOR PRESS
When you don’t have access to a training bench, this could be a viable alternative. All you have to do is lie on the floor and push dumbbells inwards.
MEDICINE BALL PUSH-UPS
Medicine ball push-ups involves lifting your body weight instead of heavy dumbbells.
This is a wonderful exercise for your balance and core.
Diamond push-ups, work the inner pecs and triceps. They got their name from the diamond shape your thumbs and fingers make when your hands are close together.
CRUSH PRESS MISTAKES TO AVOID
Form errors in the close-grip dumbbell press are more common among novices. But, even experienced lifters might benefit from occasional fine-tuning.
Here are the mistakes to avoid:
TOO MUCH WEIGHT
Excess dumbbell weight will only expose you to injury because of the strain involved in the lifting.
While lying on the bench with dumbbells on either hand, wrong positioning of the feet can strain your back.
Also, you are likely to lose balance if your feet are not firmly on the ground or have no proper traction of the steps on the bench.
The elbow should always be 30 degrees away from the body. Failure to keep this angle strains your shoulders and back due to uneven weight distribution.
It also causes a lot of friction.
Close grip dumbbell press is an ideal exercise for bodybuilders. It is also a fantastic workout for other fitness enthusiasts looking at building a bigger chest.