Close-Grip Dumbbell Press tutorial
The close-grip dumbbell press is a compound movement that keeps the dumbbells and elbows close to emphasize the triceps while also working the chest. Dumbbells allow a more natural path for the wrists and shoulders.
How to perform
- Lie on a flat bench holding dumbbells above your chest with palms facing each other.
- Pull your shoulder blades together and plant your feet firmly.
- Keep the dumbbells together and your elbows tucked close to your body.
- Lower the dumbbells under control to the lower side of your chest.
- Press them up until your arms are straight and squeeze the triceps at the top.
- Return slowly and repeat.
Breathing: Inhale as you lower the dumbbells and exhale as you press up.
Key tips
- Keep the dumbbells close together throughout.
- Keep your elbows under your wrists.
- Start with a weight you can fully control.
Common mistakes
- Flaring the elbows outward.
- Lifting the hips or shoulder blades off the bench.
- Clanging the dumbbells together at the top.
Safety: Use a spotter to hand off heavy dumbbells, and shorten the range if you feel shoulder pain.
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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