Close Grip Dumbbell Press

Exercise Information

  • Alternative Names: Close grip dumbbell bench press, close dumbbell press
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Dumbbells
  • Muscles Targeted: Chest, shoulder, triceps
  • Mechanics: Compound
  • Average Number of Sets: 3-4, of 6-8 reps
  • Variations:
  • Alternative: Close-grip triceps push-ups

The close grip dumbbell press is a simple variation of the basic dumbbell press involving a change in hand placement so that the dumbbells make contact with each other. It engages your triceps more than the other dumbbell press variations and is suitable for bodybuilders and weightlifters, helping them in building strength for other pressing exercises.

Close Grip Dumbbell Press Exercise Information

  • Alternative Names: Close grip dumbbell bench press, close dumbbell press
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Dumbbells
  • Muscles Targeted: Chest, shoulder, triceps
  • Mechanics: Compound
  • Average Number of Sets: 3-4, of 6-8 reps
  • Variations:
  • Alternative: Close-grip triceps push-ups

How to do Close Grip Dumbbell Press

Start the exercise by picking up a pair of dumbbells (weighing about 25 lbs) off the ground, holding them with a neutral grip. Assume a lying position on the flat bench and keep the dumbbells close to the chest, while crushing or squeezing the weights together. Press the dumbbells to lockout position and pause for a second before lowering the weight under control.

Close Grip Dumbbell Press

Close Grip Dumbbell Bench Press Tips

  • Squeeze the dumbbells tightly to increase your shoulder stability.
  • Maintain tension through your shoulders by not locking out your elbows completely.

Alternate Exercise

Close-Grip Triceps Push-Ups

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