arrow_backAll exercises
Close-Grip Dumbbell Press
PushCompoundDumbbellsBeginner
Muscles worked
Front
Back
TricepsChestShoulders
Instructions
- 1Place a dumbbell standing up on a flat bench.
- 2Ensuring 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.
- 3Grasp 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.
- 4Initiate the movement by lowering the dumbbell to your chest.
- 5Return to the starting position by extending the elbows.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Close-Grip Dumbbell Press
The close-grip dumbbell press, performed with a single dumbbell held with both hands above the chest, concentrates the effort on the triceps in a compact pressing motion that limits shoulder range. It's an original variant of the classic close-grip press, particularly handy when only one heavy load is available.
check_circleBenefits
- check_circleStrongly concentrates the effort on the triceps
- check_circleCompact range that limits shoulder stress
- check_circlePractical variant when only one heavy dumbbell is available
lightbulbExecution tips
- lightbulbMake sure the dumbbell stays stable at the top of the bench
- lightbulbKeep the elbows tucked toward the body throughout
- lightbulbLower the dumbbell toward the chest without letting it tip
warningCommon mistakes
- warningElbows flaring out, shifting work to the chest
- warningUnstable dumbbell tipping during the movement
- warningRange too short, limiting triceps work
helpFrequently asked questions
What dumbbell weight should I use?expand_more
A fairly heavy round-plate dumbbell works better, more stable than a hex dumbbell for this exercise.
Does this exercise replace the close-grip barbell press?expand_more
It's a good alternative when equipment is limited, with a slightly different stimulus on the triceps.
Track your progress
Log your sets, your weights and beat your records — free, on mobile and desktop.