Dumbbell Close-Grip Bench Press
Boost triceps & chest with the Dumbbell Close-Grip Bench Press! Control & squeeze for max gains.
The Dumbbell Close-Grip Bench Press is a compound exercise that mainly works the triceps and chest, with help from the shoulders. You'll need: exercise bench and dumbbells.
Required Equipment
Dumbbell Close-Grip Bench Press Muscles Worked
Primary
Triceps (triceps brachii); Chest (pectoralis major, sternal head)
Secondary
Front Shoulder (anterior deltoid); Upper Chest (pectoralis major, clavicular head)
Dumbbell Close-Grip Bench Press Variations and Alternatives
How to do the Dumbbell Close-Grip Bench Press
Start by lying flat on a bench, feet firmly planted on the floor for stability.
Hold a dumbbell in each hand and press them together above your chest with your arms fully extended. Your palms should be facing each other, and the dumbbells should be touching.
Slowly lower the dumbbells down together towards your chest, keeping them close together and your elbows pointed out to the sides. The weights should descend in a straight line, and your hands and wrists should remain in contact throughout the movement.
Lower the dumbbells until your hands are just above the chest, making sure your arms form a 90-degree angle.
Press the dumbbells back to the starting position, fully extending your arms and squeezing your chest muscles and triceps at the top of the movement.
Perform the desired number of repetitions and sets, ensuring you maintain good form throughout the exercise.
Remember to keep the motion controlled and consistent, and choose a weight that allows you to complete your sets with proper form. It's also important to breathe in as you lower the weights and exhale when you press upwards.
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Dumbbell Close-Grip Bench Press FAQs
What muscles does the Dumbbell Close-Grip Bench Press work?
The Dumbbell Close-Grip Bench Press mainly works the triceps and chest, with help from the shoulders. The main muscles are the triceps brachii and pectoralis major.
What equipment do you need for the Dumbbell Close-Grip Bench Press?
Exercise bench and dumbbells.
Is the Dumbbell Close-Grip Bench Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Close-Grip Bench Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell Close-Grip Bench Press variations and alternatives?
Similar exercises include the Close-Grip Bench Press, Barbell Close-Grip Larsen Press, Barbell Incline Close-Grip Bench Press and Barbell Lying Close-Grip Press.
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