Close-Grip Dumbbell Press

Technique

How to perform Close-Grip Dumbbell Press

1. Lie on a flat bench with a dumbbell in each hand and arms fully extended above your chest, palms facing each other.
2. Push the inner plates of the dumbbells firmly together so they touch throughout the movement.
3. Retract your shoulder blades, brace your core, and plant your feet on the floor.
4. This is your starting position.
5. Inhale as you lower the dumbbells toward the center of your chest in a straight line, maintaining constant inward pressure to keep the weights pressed together.
6. Pause briefly when the dumbbells lightly touch your sternum, feeling tension through your mid‑ and upper chest.
7. Exhale as you press the dumbbells back up along the same path, continuing to squeeze them together until your arms are fully extended without locking your elbows.
8. Repeat for the prescribed repetitions, keeping steady inward pressure on the dumbbells and a controlled tempo throughout.

Programming relevance

Muscles involved

Primary targets: Triceps Long Head, Triceps Lateral Head, Triceps Medial Head.