Primary
Chest
Secondary
Triceps, Shoulders
Equipment
Dumbbell
Difficulty
Beginner
Type
Push
See how Close-Grip Dumbbell Press could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
One-time purchase · Checked by Ely · Delivered in 1–3 business days
This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Close-grip dumbbell press tucks your elbows and brings dumbbells together to shift work toward your inner chest and triceps. The narrow position reduces pec stretch but increases triceps involvement. A hybrid between bench press and triceps exercise.
When to use it
Use for inner chest and triceps emphasis.
Who it's for
Lifters wanting triceps emphasis in dumbbell pressing. Those targeting inner chest activation. Anyone seeking close-grip pressing variety.
Keep the dumbbells touching or nearly touching throughout. The moment they drift apart, you lose the close-grip benefit. Tuck elbows at 30-45 degrees—if they flare, you are just doing regular dumbbell press.
Want Ely to consider Close-Grip Dumbbell Press for your plan?
Share your training details. Ely reviews the full week before anything is delivered.
Lie flat on a bench holding dumbbells close together.
Position the dumbbells touching or nearly touching.
Keep your elbows closer to your body than normal.
Press the dumbbells up while keeping them close.
Lower back down with elbows staying tucked.
Maintain the close grip throughout the movement.
Keep the dumbbells almost touching throughout.
Tuck your elbows at about 30-45 degrees.
Focus on triceps and inner chest engagement.
Control the weight on the way down.
Use close-grip dumbbell press when you want pressing that hits triceps harder than standard grip. Works well paired with wide-grip work in the same session. Place after heavier pressing when triceps need additional volume.
Letting dumbbells drift apart.
During any pressing movement like the Close-Grip Dumbbell Press, this mistake reduces how effectively your Inner chest can produce force. Focus on the muscle you're trying to work — if you can't feel your Inner chest driving the movement, something is off.
Flaring elbows out like a regular press.
Letting your elbows drift away from the intended path during the Close-Grip Dumbbell Press can change which muscles carry the load. Use the elbow position described in the setup cues and keep it consistent through each rep.
Using too much weight and losing form.
Loading more weight than you can control on the Close-Grip Dumbbell Press often creates compensations that shift work away from your Inner chest. Reduce the load until each rep follows the intended path.
Not maintaining the close grip position.
An inconsistent grip during the Close-Grip Dumbbell Press can make the load less stable. Set your grip before the rep and keep your wrists aligned with the handle, bar, or forearm position the movement requires.
Lifters wanting triceps emphasis in dumbbell pressing. Those targeting inner chest activation. Anyone seeking close-grip pressing variety.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 8-12 reps. Rest 60-90s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Close-Grip Dumbbell Press could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
Start My $19 WeekShare your goal, schedule, equipment, and experience. Ely checks the complete exercise selection before he approves your week.
Start My $19 Starter Week$19 once · No automatic renewal · Delivered in 1–3 business days
Frequently Asked Questions About the Close-Grip Dumbbell Press
The Close-Grip Dumbbell Press primarily targets the Inner chest, Triceps, making it an effective exercise for chest development. Secondary muscles worked during the Close-Grip Dumbbell Press include Front shoulders, providing additional training stimulus. Stabilizer muscles engaged include Core, Serratus anterior.
Our library labels Close-Grip Dumbbell Press as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Close-Grip Dumbbell Press. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Close-Grip Dumbbell Press is a dumbbell. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Close-Grip Dumbbell Press include: Close-Grip Bench Press, Hex Press. These exercises target similar muscle groups as the Close-Grip Dumbbell Press and can be used as substitutes based on your equipment availability, gym setup, or training preferences.