Exercise guide
Dumbbell Close-Grip Press
- Beginner
- Compound
- Rep-based
- Back
- Chest
- Upper arms
The Dumbbell Close-Grip Press is a compound pushing movement that emphasizes the triceps and the inner fibers of the pectorals by maintaining constant tension through a neutral grip. It is an excellent variation for building pressing strength while reducing strain on the shoulder joints.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Sit on a flat bench with a dumbbell in each hand resting on your thighs.
- Lie back and bring the dumbbells to your chest, positioning them so your palms face each other in a neutral grip.
- Press the dumbbells together firmly so they are touching over the center of your chest.
- Plant your feet firmly on the floor and retract your shoulder blades into the bench to create a stable base.
How to do it
- Inhale as you slowly lower the dumbbells toward your mid-chest, keeping them pressed tightly together throughout the descent.
- Stop when the dumbbells lightly touch your chest, ensuring your elbows stay tucked close to your ribcage rather than flaring out.
- Exhale as you drive the dumbbells back up to the starting position by extending your arms fully.
- Maintain a controlled tempo, taking approximately two seconds to lower the weight and two seconds to press it back up.
Form checklist
- Keep the dumbbells 'crushed' together at all times to maintain tension.
- Ensure your elbows stay tucked and graze your ribs during the movement.
- Keep your wrists stacked directly over your elbows to ensure proper force transfer.
- Maintain contact between your head, upper back, and glutes with the bench throughout the set.
Pro tips
- Actively squeeze the dumbbells against each other as hard as possible to maximize pectoral recruitment through a phenomenon called irradiation.
- Focus on pushing through the heels of your palms rather than gripping the handles with just your fingers to better engage the triceps.
Make it harder
- Add a 3-second isometric pause at the bottom of the rep to eliminate momentum and increase time under tension.
- Perform the movement on a slight incline to shift more of the load onto the upper chest and anterior deltoids.
Frequently asked
- What muscles does the dumbbell close-grip press work?
- The dumbbell close-grip press primarily targets the triceps, and also works the abs and serratus anterior as secondary muscles.
- What equipment do you need for the dumbbell close-grip press?
- The dumbbell close-grip press uses dumbbell.
- Is the dumbbell close-grip press good for beginners?
- Yes. The dumbbell close-grip press is a beginner-friendly movement and a strong foundation to build on.