Dumbbell Standing Close Grip Shoulder Press

Muscles worked

Setup

1. Stand with your feet shoulder-width apart and a slight bend in your knees.
2. Hold a dumbbell in each hand at shoulder height using a neutral grip (palms facing each other).
3. Position the dumbbells so they are nearly touching or lightly touching directly in front of your upper chest.
4. Engage your core and tuck your pelvis slightly to create a stable base.

How to do it

1. Exhale as you press the dumbbells vertically toward the ceiling, keeping them close together throughout the entire ascent.
2. Reach full extension at the top without locking your elbows, ensuring the weights remain stacked over your shoulders.
3. Inhale as you slowly lower the dumbbells back to the starting position under control.
4. Maintain a tempo of 1 second up and 2 seconds down to maximize time under tension.

Form checklist

• Keep your elbows tucked forward rather than flaring them out to the sides.
• Avoid arching your lower back as you press the weight overhead.
• Maintain a neutral wrist position; do not let the dumbbells tilt backward.
• Keep your head in a neutral position, looking straight ahead throughout the set.

Pro tips

• Lightly squeeze the dumbbells toward each other as you press to significantly increase upper pectoral and inner deltoid recruitment.
• Focus on the 'mind-muscle connection' by imagining you are pushing the floor away with your feet while driving the weights up.

Make it harder

• Perform the exercise from a tall kneeling position to eliminate any leg drive and force greater core stabilization.
• Implement a '1.5 rep' style: press all the way up, lower halfway, press back up, and then lower all the way down for one rep.

Frequently asked

What muscles does the dumbbell standing close grip shoulder press work?

The dumbbell standing close grip shoulder press primarily targets the deltoids and triceps, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the dumbbell standing close grip shoulder press?

The dumbbell standing close grip shoulder press uses dumbbell.

Is the dumbbell standing close grip shoulder press good for beginners?

Yes. The dumbbell standing close grip shoulder press is a beginner-friendly movement and a strong foundation to build on.

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