Dumbbell Close Grip Press
Description
The dumbbell close-grip press holds two dumbbells pressed together (touching) throughout the bench press. The narrow position and constant inward squeeze shifts emphasis to the triceps and inner chest while providing a unique pressing stimulus.
Equipment Required
Dumbbell Close Grip Press Instructions
- Lie on a flat bench with a dumbbell in each hand.
- Press the dumbbells together above your chest — they should touch throughout the set.
- Lower both dumbbells to your chest while keeping them pressed together.
- Press back up to lockout. Maintain the inward squeeze.
- The close position and squeeze shifts emphasis to the triceps.
- Keep constant inward pressure throughout.
- Use moderate weight. Aim for 10 to 12 reps.
- This also targets the inner chest fibers.
Dumbbell Close Grip Press Form & Visual
Dumbbell Close Grip Press Benefits
- Shifts emphasis to the triceps
- Inward squeeze targets inner chest
- Unique pressing stimulus
- No barbell needed
- Easy to set up
- Builds pressing lockout strength
Dumbbell Close Grip Press Muscles Worked
- Triceps brachii (increased)
- Pectoralis major (inner fibers)
- Anterior deltoid
Dumbbell Close Grip Press Variations & Alternatives
- Barbell Close-Grip Bench Press
- DB Tate Press
- DB Neutral Grip Bench Press
- Svend Bench Press
- Squeeze Press (same)
