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Close-Grip Dumbbell Press

Performed with a close (narrow) grip to shift emphasis, this variation primarily targets your Triceps, with support from Chest, Shoulders. It requires dumbbell and is best suited to beginner lifters.

Beginner level · Equipment: Dumbbell · Compound · Push

Primary muscles: Triceps Secondary muscles: Chest, Shoulders

How to perform Close-Grip Dumbbell Press

  1. Step 1. Place a dumbbell standing up on a flat bench.
  2. Step 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. Step 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. Step 4. Initiate the movement by lowering the dumbbell to your chest.
  5. Step 5. Return to the starting position by extending the elbows.

Frequently asked questions

What is the primary muscle targeted by the close-grip dumbbell press?

The close-grip dumbbell press primarily targets the triceps brachii. By keeping the weights pressed together, you shift the mechanical load away from the chest and onto the arms.

How should I position the dumbbells to maximize triceps engagement?

Maintain a neutral grip with palms facing each other and keep the dumbbells in constant contact. Lower the weights toward the lower chest while keeping your elbows tucked close to your ribcage.

What is a common mistake to avoid during this movement?

Avoid letting your elbows flare out to the sides, as this increases shoulder strain and reduces triceps activation. Ensure the dumbbells remain pressed firmly together throughout the entire range of motion.

How should I program this exercise for muscle growth?

Perform 3 to 4 sets of 8 to 12 repetitions to maximize metabolic stress in the triceps. This exercise works well as a secondary movement following heavy compound presses.

What is a suitable alternative if I find the dumbbell version unstable?

The close-grip barbell bench press is a stable alternative that allows for heavier loading. Beginners can also use a floor press to limit the range of motion and focus on the lockout phase.

Sample sets & reps for Close-Grip Dumbbell Press

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Triceps exercises

  • Band Skull Crusher — band
  • Bench Dips — bodyweight
  • Bench Press - Powerlifting — barbell
  • Bench Press with Chains — barbell
  • Board Press — barbell

See all Triceps exercises →

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