Dumbbell Seated Close-Grip Press
Target and tone your triceps with Dumbbell Seated Close-Grip Presses! A simple, effective exercise for upper body strength.
The Dumbbell Seated Close-Grip Press is a compound exercise that mainly works the shoulders and triceps, with help from the chest. You'll need: exercise bench or dumbbells.
Required Equipment
Dumbbell Seated Close-Grip Press Muscles Worked
Primary
Front Shoulder (anterior deltoid); Triceps (triceps brachii)
Secondary
Upper Chest (pectoralis major, clavicular head)
Dumbbell Seated Close-Grip Press Variations and Alternatives
How to do the Dumbbell Seated Close-Grip Press
Begin by sitting on a flat bench with a back support. Plant your feet firmly on the ground.
Take a pair of dumbbells and hold them in front of your shoulders with your palms facing each other. Keep your elbows close to your torso.
Press the dumbbells upward in a straight line above your head, extending your arms fully without locking your elbows.
Keep your shoulders down away from your ears and your core engaged throughout the movement.
After reaching full extension, slowly lower the dumbbells back down to the starting position, right in front of your shoulders.
Repeat the movement for the desired number of repetitions and sets.
Make sure to keep the motion controlled at all times, avoid using momentum or swinging the weights. Also, take care to select an appropriate weight that allows you to perform the exercise with good form.
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Dumbbell Seated Close-Grip Press FAQs
What muscles does the Dumbbell Seated Close-Grip Press work?
The Dumbbell Seated Close-Grip Press mainly works the shoulders and triceps, with help from the chest. The main muscles are the anterior deltoid and triceps brachii.
What equipment do you need for the Dumbbell Seated Close-Grip Press?
Exercise bench or dumbbells.
Is the Dumbbell Seated Close-Grip 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 Seated Close-Grip Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell Seated Close-Grip Press variations and alternatives?
Similar exercises include the Barbell Seated Military-Press, Barbell Seated Overhead Press, Barbell Z-Press and Dumbbell Seated W Press.
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