Smart Workout Diary

Dumbbell Press Close Grip

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

Demonstration

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

Instructions

  1. Set up on a flat bench: Hold a dumbbell in each hand and lie back with your feet planted firmly on the floor.
  2. Take the starting position: Press the dumbbells above the middle of your chest with your palms facing each other and the weights close together. Keep your wrists neutral and shoulder blades gently pulled back and down.
  3. Lower with control: Inhale and bend your elbows, keeping them close to your sides as you lower the dumbbells toward the chest.
  4. Press upward: Exhale and press the dumbbells back up until your elbows are straight without forcefully locking them. Keep the dumbbells close and avoid letting them drift toward the shoulders.
  5. Finish safely: Complete the planned repetitions under control, then lower the dumbbells to your thighs before sitting up. Use a manageable load and get assistance when handling heavy dumbbells.
Muscle Group
Triceps
Other Muscle Groups
Chest, Front Delts
Type
Strength
Mechanics
Compound
Equipment
Dumbbell, Bench
Difficulty
Intermediate

Technique tips

  1. Keep the elbows tucked: Let the elbows travel close to the torso rather than flaring widely to emphasize the triceps and keep the shoulder position controlled.
  2. Use a neutral wrist: Stack each dumbbell over the forearm; do not allow the wrists to bend backward under load.
  3. Control the range: Lower only as far as you can while keeping the shoulders stable and the dumbbells under control.
  4. Do not collide the dumbbells: Keep them close without banging them together, and use a smooth, controlled tempo.
Exercise library