Dumbbell Close-Grip Hammer Bench Press (Crush Press)
A horizontal push variation using dumbbells with a neutral grip pressed together to target the triceps and chest for hypertrophy; reduces shoulder stress compared to standard pressing.
About Exercise
Equipment
Dumbbells, Flat Bench
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Triceps, Chest
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTriceps
9/10Lateral Head, Medial Head, Long Head
Chest
8/10Mid Chest
Shoulders
6/10Anterior Delts
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Lie supine on a flat bench with feet flat on the floor. Hold a dumbbell in each hand with a neutral grip, pressing them firmly together at the center of your chest.
- Keep the dumbbells pressed together tightly throughout the movement.
- Press the weights straight up over your chest until arms are extended.
- Squeeze the triceps and chest hard at the top.
- Lower the weights under control to the chest while maintaining the squeeze.
- Keep elbows tucked close to the ribs during the descent.
Coaching Tips
Form Cues
- Crush the dumbbells together
- Elbows tight to ribs
- Constant tension
- Control the descent
Breathing
Inhale as you lower the weights to your chest, and exhale as you press them up.
Tempo
3-1-1
Range of Motion
Lower until the dumbbells touch the chest; press up to full elbow extension without locking out violently.
Safety
Safety Notes
- Ensure a secure grip on the dumbbells to prevent slipping
- Start with lighter weight to master the squeezing mechanic
Spotting
A spotter can assist at the wrists if the weight becomes too heavy to press up.
Common Mistakes
- Separating the dumbbells
- Flaring elbows out
- Bouncing off the chest
- Arching back excessively
When to Avoid
- Acute shoulder impingement
- Elbow joint pain
- Wrist instability
Flexibility Needed
- Shoulder horizontal flexion
- Elbow extension
- Wrist neutral mobility
Build Up First
- Mastery of standard dumbbell bench press form
- Core bracing technique
Also known as
Close-Grip Dumbbell Press, Hammer Grip Bench Press, Crush Press, Dumbbell Squeeze Press
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