TETSUDumbbell Close-Grip Press
The Dumbbell Close-Grip Press is a dumbbell exercise for the upper arms that primarily targets the triceps, with the chest and shoulders assisting. Follow the 6 steps below for correct form, with an animated demonstration.
tricepsupper arms
chestshoulders
dumbbell
How to 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.
- 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.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Dumbbell Close-Grip Press work?
The Dumbbell Close-Grip Press primarily targets the triceps. The chest and shoulders work as supporting muscles.
What equipment do I need for the Dumbbell Close-Grip Press?
You need a dumbbell to perform the Dumbbell Close-Grip Press.
How many sets and reps of the Dumbbell Close-Grip Press should I do?
3 to 4 sets of 10 to 15 controlled reps of the Dumbbell Close-Grip Press suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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