Close-Grip Dumbbell Press
A flat dumbbell press with the bells held together in a neutral grip and the elbows tucked, shifting the work from the chest to the triceps.
Primary muscles
- Triceps
Secondary muscles
- Chest (Pectoralis Major)
- Front Delts
- Sets
- 3
- Reps
- 8–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Lie on a flat bench with feet planted, holding two dumbbells (or one dumbbell by its ends) with palms facing and the weights touching over your chest.
Squeeze the dumbbells together and tuck the elbows close to the ribs.
Lower the weights to the lower chest.
Touch lightly without letting the dumbbells separate.
Press back up to straight arms, driving through the triceps.
Breathing: Inhale as you lower, exhale as you press.
Coaching tips
Bells stay together
Elbows brush the ribs
Lock out hard
Common mistakes
Letting the dumbbells drift apart
Flaring the elbows
Lowering to the upper chest
Safety notes
Choose a weight you can hold together under control; a separated dumbbell can drop toward the face.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.