Close-Grip Dumbbell Press

Technique

How to perform Close-Grip Dumbbell Press

1. Lie on a flat bench with a dumbbell in each hand above your chest, palms facing each other and feet planted.
2. Bring the dumbbells together and maintain deliberate inward pressure between them.
3. Lower the pair toward the center of your chest while keeping the weights together and your trunk steady.
4. Press the dumbbells upward until your arms are straight, continuing to squeeze inward.
5. Lower again under control without letting the weights separate.
6. Keep the same inward pressure throughout the set.

Programming relevance

Muscles involved

Primary targets: Pectoralis Major Sternocostal Head, Pectoralis Major Clavicular Head.