Dumbbell Close Grip Press
Dumbbell Close Grip Press Exercise Description
The Dumbbell Close-Grip Press is a horizontal press that emphasizes the triceps by using a narrow hand position and tucked elbows. The primary mover is the triceps brachii, with assistance from the pectoralis major and anterior deltoid. Using dumbbells allows a neutral grip and a natural arm path, helping you keep the wrists straight and the upper arms close to the torso. Perform it on a flat bench with the shoulder blades gently retracted and depressed to create a stable base. The goal is controlled elbow flexion on the way down and strong, smooth elbow extension on the way up while maintaining a neutral spine and steady shoulder position.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Lateral Head
- Assisting Muscles: Deltoid - Anterior, Pectoralis Major - Sternal Head
- Stabilizing Muscles: Infraspinatus, Rhomboid Major, Subscapularis, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Arms, Upper Arms
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Dumbbell
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Outer Tricep
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Female
How To Do The Dumbbell Close Grip Press Exercise
‘- Sit on a flat bench with dumbbells on your thighs; lie back and bring the bells to the lower chest.
– Plant feet flat; lightly retract and depress your shoulder blades to set a stable upper back.
– Hold the dumbbells close together with a neutral grip (palms facing), centered over the sternum; keep wrists neutral.
– Tuck elbows near your sides (roughly 30–45° from the torso) so forearms stay vertical.
– Inhale to brace; lower the dumbbells under control toward the lower chest without letting the shoulders roll forward.
– Keep the bells close/parallel; avoid letting them drift apart or touching down hard on the chest.
– Press up by extending the elbows; exhale as you pass the midpoint, keeping shoulders down and ribs quiet.
– Finish with elbows fully extended without hyperextending; do not shrug or flare the elbows.
– Maintain neutral spine, steady head/neck, and heels down throughout.
– Lower under control to the start position, preserving the same elbow path for each repetition.
Dumbbell Close Grip Press Tips
‘- Sit on the bench with dumbbells on your thighs, then lie back and bring them to the lower chest before starting the set.
– Lightly retract and depress your shoulder blades to create a stable upper-back base before you press.
– Hold the dumbbells close together with a neutral grip over your sternum, keeping your wrists straight.
– Tuck your elbows about 30–45° from your torso so your forearms stay vertical as you press.
– Inhale to brace, then lower the dumbbells under control toward your lower chest without letting your shoulders roll forward.
– Keep the dumbbells close and parallel; avoid letting them drift apart or touch down hard on your chest.
– Press up by extending your elbows, exhaling as you pass the midpoint while keeping your shoulders down and ribs quiet.
– Finish each rep with your elbows fully extended but not hyperextended, without shrugging or flaring your elbows.
– Maintain a neutral spine, steady head and neck, and heels down throughout the movement.
– Lower under control along the same elbow path each rep for consistent technique.
Dumbbell Close Grip Press Beginner Introduction
The Dumbbell Close-Grip Press is a bench-based pushing movement that highlights the back of the arms while still involving the chest and front of the shoulders. Performed lying on a flat bench with a pair of dumbbells, it uses a comparatively narrow hand spacing and elbows held closer to the sides, which shifts more of the work toward the triceps. The weights travel in a horizontal path, making this a classic pressing pattern that suits upper-body strength programs and arm-focused routines alike.
Because each hand holds its own dumbbell, the wrists can sit in a comfortable, thumb-to-thumb position and the arms can follow a natural arc beside the torso. The upper back is set firmly against the bench and the torso stays steady, giving a solid base for the arms to push from. The movement centers on smooth bending and straightening of the elbows, with deliberate control on the way down and a strong, unified drive upward, while the shoulders and spine remain stable throughout the set.