Smart Workout Diary

Dumbbell Close-Grip Bench Press

The dumbbell close-grip bench press is a horizontal pressing exercise performed lying on a bench with the dumbbells held close together. It primarily trains the triceps while also working the chest and front deltoids, supporting upper-body pressing strength.

Demonstration

Dumbbell Close-Grip Bench Press — demonstration 1
Dumbbell Close-Grip Bench Press — demonstration 2

Instructions

  1. Set an adjustable bench flat and sit with a dumbbell in each hand resting on your thighs.
  2. Lie back, bring the dumbbells above your chest with palms facing each other, and keep them close together.
  3. Brace your abdomen, keep your feet firmly on the floor, and lower the dumbbells under control beside the chest.
  4. Press the dumbbells upward by extending your elbows while maintaining the close, neutral-grip position.
  5. Finish with the dumbbells controlled above the chest, then lower them safely to your thighs before sitting up.
Muscle Group
Triceps
Other Muscle Groups
Chest, Front Delts
Type
Strength
Mechanics
Compound
Movement Patterns
Horizontal Push
Laterality
Bilateral
Movement Mode
Dynamic
Equipment
Dumbbell, Bench
Difficulty
Intermediate

Technique tips

  1. Keep your wrists stacked over your forearms rather than allowing them to bend backward.
  2. Keep the dumbbells close without forcing them to touch or collide during the press.
  3. Use a load that allows smooth control through both the lowering and pressing phases.
  4. Avoid excessively flaring the elbows; keep them angled comfortably toward your torso.
Exercise library