Close-Grip Dumbbell Press

How to do the 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 your starting position.
4. Initiate the movement by lowering the dumbbell to your chest.
5. Return to the starting position by extending the elbows.

Muscles worked

Role	Muscles
Primary	triceps
Secondary	chest, shoulders
Equipment	dumbbell
Difficulty	beginner
Type	compound

No dumbbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Bench Dips Bodyweight Close-Grip Push-Up off of a Dumbbell Bodyweight Dips - Triceps Version Bodyweight Incline Push-Up Close-Grip Bodyweight Push-Ups - Close Triceps Position Bodyweight Body-Up Bodyweight

Harder than the Close-Grip Dumbbell Press

Bench Press with Chains expert · Barbell Chain Handle Extension intermediate · Other Equipment Seated Bent-Over Two-Arm Dumbbell Triceps Extension intermediate · Dumbbell

Superset the Close-Grip Dumbbell Press with

Opposing biceps work — alternate sets without extra rest.

Alternate Hammer Curl biceps Alternate Incline Dumbbell Curl biceps Concentration Curls biceps Cross Body Hammer Curl biceps

Common questions

What muscles does the Close-Grip Dumbbell Press work?

The Close-Grip Dumbbell Press primarily works the triceps, with the chest and shoulders as secondary movers. Bench Dips, Close-Grip Barbell Bench Press, and Close-Grip EZ-Bar Press train the same muscle, across 9 equipment types.

What equipment do you need for the Close-Grip Dumbbell Press?

Dumbbells. Without dumbbells, Bench Dips, Close-Grip Push-Up off of a Dumbbell, and Dips - Triceps Version train the same muscle, and 11 of the catalogue's options for this muscle need no equipment.

Is the Close-Grip Dumbbell Press suitable for beginners?

Yes, the Close-Grip Dumbbell Press is rated beginner. Bench Press with Chains, Chain Handle Extension, and Seated Bent-Over Two-Arm Dumbbell Triceps Extension are the progressions from here.

Where should the Close-Grip Dumbbell Press go in a workout?

Early — the Close-Grip Dumbbell Press is compound, working 3 muscle groups, so run it first or second while you are fresh, then superset Alternate Hammer Curl and Alternate Incline Dumbbell Curl later.

Similar exercises

Bench Dips Bodyweight Close-Grip Barbell Bench Press Barbell Close-Grip EZ-Bar Press EZ Curl Bar Close-Grip Push-Up off of a Dumbbell Bodyweight Decline Close-Grip Bench To Skull Crusher Barbell Dip Machine Machine