Dumbbell Close Grip Press

Also known as: close grip dumbbell press

Intermediate

Triceps

Dumbbell

Dumbbell Close Grip Press trades complexity for elbow strength that finishes presses, and it fits late in an arms workout.

How to do Dumbbell Close Grip Press

Sit on a flat bench with a dumbbell in each hand, resting on your thighs.
Using your thighs to help raise the dumbbells, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width.
Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
As you breathe in, slowly lower the dumbbells to your side until they are about level with your chest.
As you exhale, use your triceps to lift the dumbbells back to the starting position. Make sure to use only your triceps and do not use your forearms or biceps to help lift the dumbbells.
After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

Add to an AI Workout Plan All Arms Exercises Dumbbell Arm Exercises All Dumbbell Exercises

Dumbbell Close Grip Press Sets and Reps by Goal

Strength

4 sets of 4-6 reps with 3 minutes of rest. Add reps on the smaller bell before you size up.

Hypertrophy

4 sets of 8-12 reps with 75-90 seconds of rest. Size up only when both sides finish equally strong.

Endurance

3 sets of 15-20 reps with 45 seconds of rest. Start each set with the weaker arm and match it.

Common Dumbbell Close Grip Press Mistakes

Letting the bells drift off the working path

Keep both dumbbells travelling the same line on every rep.

Cutting the stretch short at the bottom of the rep

Let the elbow bend fully so the long head actually gets loaded.

Repeating the same load and rep scheme for months

Pick one variable, load, reps, or tempo, and push it every week.

Easier and Harder Than Dumbbell Close Grip Press

Easier progression

Overhead Triceps Stretch

Harder progression

Dumbbell Forward Lunge Triceps Extension

Swap Dumbbell Close Grip Press For

Barbell Incline Reverse-grip Press

Ez Bar Standing French Press

Cable Kneeling Triceps Extension

Dumbbell Close Grip Press — Frequently Asked Questions

How do you do the Dumbbell Close Grip Press?

Sit on a flat bench with a dumbbell in each hand, resting on your thighs. Using your thighs to help raise the dumbbells, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width. Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Dumbbell Close Grip Press work?

The Dumbbell Close Grip Press primarily targets the triceps. It is classified as a arms exercise and is performed with dumbbells.

How many sets and reps of the Dumbbell Close Grip Press should I do?

For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Size up only when both sides finish equally strong. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Dumbbell Close Grip Press good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic arms patterns with controlled form. Beginners can still use it with light load and close attention to technique.

What can I do instead of the Dumbbell Close Grip Press?

Try the Barbell Incline Reverse-grip Press, Ez Bar Standing French Press or the Cable Kneeling Triceps Extension. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Dumbbell Close Grip Press the same as the close grip dumbbell press?

Yes. The Dumbbell Close Grip Press is also commonly called the close grip dumbbell press. Different gyms and training programs label it differently, but "close grip dumbbell press" refer to this same movement.