Dumbbell Standing Close-Grip Shoulder Press
Target your front deltoids with this close-grip variation of the shoulder press. Great for building strength and definition!
The Dumbbell Standing Close-Grip Shoulder Press is a compound exercise that mainly works the chest and triceps, with help from the shoulders and traps. You'll need: dumbbells.
Required Equipment
Dumbbell Standing Close-Grip Shoulder Press Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid); Upper Traps (trapezius, upper fibers)
Dumbbell Standing Close-Grip Shoulder Press Variations and Alternatives
How to do the Dumbbell Standing Close-Grip Shoulder Press
Dumbbell Standing Close Grip Shoulder Press
Starting Position:
Stand up straight with your feet shoulder-width apart.
Hold a dumbbell in each hand. Bring the dumbbells up to shoulder height, keeping your palms facing each other and your elbows close to your body.
Posture:
Keep your back straight and core engaged.
Look straight ahead and ensure your shoulders are relaxed and not hunched.
Pressing Upwards:
Inhale deeply.
Press the dumbbells upward by extending your arms. Ensure to keep the dumbbells close together as you lift them.
Your arms should be fully extended overhead, but do not lock your elbows.
Lowering the Weights:
Exhale slowly as you lower the dumbbells back to shoulder height.
Keep your movements controlled and steady to maintain balance.
Repetitions:
Perform 10-15 repetitions, focusing on maintaining proper form throughout the exercise.
Tips:
If you're new to this exercise, start with lighter weights to master the form before increasing the resistance.
Avoid leaning back during the press; keep your body stable.
If at any point you feel discomfort in your shoulders or back, stop and reassess your form.
Dumbbell Standing Close-Grip Shoulder Press FAQs
What muscles does the Dumbbell Standing Close-Grip Shoulder Press work?
The Dumbbell Standing Close-Grip Shoulder Press mainly works the chest and triceps, with help from the shoulders and traps. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Dumbbell Standing Close-Grip Shoulder Press?
Dumbbells.
Is the Dumbbell Standing Close-Grip Shoulder 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 Standing Close-Grip Shoulder Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell Standing Close-Grip Shoulder Press variations and alternatives?
Similar exercises include the Barbell Standing Close-Grip Military-Press, Barbell Standing Military-Press, Dumbbell Hang Clean & Press and Alternating Dumbbell Kneeling Shoulder Press.
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