Close-Grip Dumbbell Press
Primary
Chest
Secondary
Triceps, Shoulders
Equipment
Dumbbell
Difficulty
Beginner
Type
Push
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A multi-joint movement that builds overall strength, the Close-Grip Dumbbell Press targets your chest through a pushing movement pattern. Use for inner chest and triceps emphasis.
Everything You Need to Know About the Close-Grip Dumbbell Press
The Close-Grip Dumbbell Press is a good for beginners exercise that targets your Inner chest and Triceps. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for inner chest and triceps emphasis. This timing makes the most of your workout and helps you get better results. Who is this for? All levels wanting triceps and inner chest work. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Close-Grip Dumbbell Press work?
Primary
Secondary
Stabilizers
Step-by-step: Close-Grip Dumbbell Press
- 1
Lie flat on a bench holding dumbbells close together.
- 2
Position the dumbbells touching or nearly touching.
- 3
Keep your elbows closer to your body than normal.
- 4
Press the dumbbells up while keeping them close.
- 5
Lower back down with elbows staying tucked.
- 6
Maintain the close grip throughout the movement.
What are the best tips for the Close-Grip Dumbbell Press?
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.
Mistakes to watch for on the Close-Grip Dumbbell Press
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 wide during the Close-Grip Dumbbell Press shifts load onto your shoulder joint instead of your Inner chest. Keep them tucked at about 45 degrees to protect your rotator cuff and keep tension where it belongs.
Using too much weight and losing form.
Loading more weight than you can control on the Close-Grip Dumbbell Press forces compensatory movement patterns that bypass your Inner chest. Drop the weight until you can perform every rep with clean form — your results will actually improve.
Not maintaining the close grip position.
A poor grip during the Close-Grip Dumbbell Press limits how much force you can produce and puts your wrists in a weak position. Set your grip before you start the rep, and keep your wrists stacked over your forearms.
Who should do the Close-Grip Dumbbell Press?
All levels wanting triceps and inner chest work.
How to Program the Close-Grip Dumbbell Press
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 8-12 reps. Rest 60-90s.
What are good alternatives to the Close-Grip Dumbbell Press?
Other Variations
- Close-Grip Incline Dumbbell Press
- Close-Grip Floor Press
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Close-Grip Dumbbell Press — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Keep the weights under control at all times.
- Start lighter than your regular dumbbell press.