Dumbbell Seated Close Grip Press
Description
The dumbbell seated close grip press is performed seated with the dumbbells held together with a hammer grip. As you press the dumbbells overhead, you actively squeeze them together. The close grip and squeeze emphasize the triceps and inner chest, providing a strong tricep stimulus from a press pattern.
Muscle Group
Equipment Required
Dumbbell Seated Close Grip Press Instructions
- Sit on a bench with back support, holding a dumbbell in each hand at chest level.
- Position the dumbbells with palms facing each other and pressed together.
- Plant your feet flat and brace your core.
- Press the dumbbells straight up overhead while keeping them squeezed together.
- Maintain hard pressure squeezing the dumbbells throughout.
- Lock out at the top with arms fully extended.
- Lower the dumbbells back to chest level while maintaining the squeeze.
- Keep the dumbbells touching throughout the entire set.
Dumbbell Seated Close Grip Press Form & Visual
Dumbbell Seated Close Grip Press Benefits
- Targets triceps and inner chest
- Constant squeeze maintains peak tension
- Strong shoulder press component
- Builds tricep size and strength
- Useful for hypertrophy training
- Different stimulus than standard press
Dumbbell Seated Close Grip Press Muscles Worked
- Triceps brachii
- Pectoralis major (inner fibers)
- Anterior deltoid
Dumbbell Seated Close Grip Press Variations & Alternatives
- Squeeze Press
- Dumbbell Hammer Press
- Close Grip Bench Press
- Diamond Push Up
