CLOSE GRIP DUMBBELL PRESS

1. Place a dumbbell standing up on a flat bench .
2. Ensuring that the dumbbell stays securely placed at the top of the bench , lie perpendicular to the bench with only your shoulders lying on the surface . Hips should be below the bench and your legs bent with your feet firmly on the floor .
3. Grasp the dumbbell with both hands and hold it straight over your chest at arm's length. Both palms should be pressing against the underside of the sides of the dumbbell . This will be starting  position .
4. Initiate the movement by lowering the dumbbell to your chest .
5. Return to the starting position by extending the elbows .