Close-Grip Dumbbell Press
The Close-Grip Dumbbell Press is a beginner compound movement that activates 3 muscle groups simultaneously. It primarily targets the Triceps, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The triceps handles the primary load during this movement. The chest and shoulders assist as stabilizers throughout the range of motion.
How to Close-Grip Dumbbell Press
- 1
Place a dumbbell standing up on a flat bench.
- 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
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
Initiate the movement by lowering the dumbbell to your chest.
- 5
Return to the starting position by extending the elbows.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Start with your weaker side first — match the reps on your stronger side to prevent imbalances.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Close-Grip Dumbbell Press work?
The Close-Grip Dumbbell Press primarily works the Triceps. Secondary muscles include the Chest, Shoulders, which assist during the movement.
Is the Close-Grip Dumbbell Press good for beginners?
Yes, the Close-Grip Dumbbell Press is suitable for beginners. Start with light weight to master the 5-step form before adding load.
What equipment do I need for the Close-Grip Dumbbell Press?
You need dumbbell to perform the Close-Grip Dumbbell Press. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.