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Exercise 1731 · REF 7jGOBF3

Dumbbell Close Grip Press exercise animation

Dumbbell Close Grip Press

Category
Upper Arms
Equipment
Dumbbell
Target
Triceps

Narrowing the grip on a dumbbell press shifts emphasis from the chest toward the triceps, since the elbows travel closer to the torso through the whole rep. It's a useful middle ground between a flat bench press and a triceps-only extension, building pressing strength and arm size in the same movement. Keep the dumbbells from drifting too far apart at the top, or the exercise slides back toward a standard chest press.

How to Do the Dumbbell Close Grip Press

  1. Sit on a flat bench with a dumbbell in each hand, resting on your thighs.
  2. Using your thighs to help raise the dumbbells, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width.
  3. Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
  4. As you breathe in, slowly lower the dumbbells to your side until they are about level with your chest.
  5. As you exhale, use your triceps to lift the dumbbells back to the starting position. Make sure to use only your triceps and do not use your forearms or biceps to help lift the dumbbells.
  6. After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

Muscles Worked

The Dumbbell Close Grip Press primarily targets the Triceps, with Chest as the primary synergist muscle group, along with the Shoulders.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band One Arm Overhead Biceps Curl Band · Biceps

More Triceps Exercises

Band Side Triceps Extension Band Side Triceps Extension Band · Triceps Barbell Close-Grip Bench Press Barbell Close-Grip Bench Press Barbell · Triceps Barbell Decline Close Grip To Skull Press Barbell Decline Close Grip To Skull Press Barbell · Triceps Barbell Incline Close Grip Bench Press Barbell Incline Close Grip Bench Press Barbell · Triceps Barbell Incline Reverse-Grip Press Barbell Incline Reverse-Grip Press Barbell · Triceps Barbell Jm Bench Press Barbell Jm Bench Press Barbell · Triceps

Equipment Alternatives

Don't have dumbbell? These target the same triceps with different equipment.

Bench Dip (knees Bent) Bench Dip (knees Bent) Body Weight · Triceps Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps

FAQ

What muscles does the Dumbbell Close Grip Press work?
The Dumbbell Close Grip Press primarily targets the triceps, with the chest and shoulders assisting.
What equipment do I need for the Dumbbell Close Grip Press?
The Dumbbell Close Grip Press is done with a dumbbell.
What's a good alternative to the Dumbbell Close Grip Press?
If you don't have access to a dumbbell, the Bench Dip (knees Bent) targets the same triceps using body weight instead.