How to do the Dumbbell Close Grip Press
Dumbbell Close Grip Press is an intermediate single-joint isolation pushing exercise targeting the Triceps in the Upper Arms region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Chest and Shoulders.
Dumbbell Close Grip Press demonstration · © GymiaFit
Dumbbell Close Grip Press at a glance
- Primary muscles
- Triceps
- Secondary muscles
- Chest, Shoulders
- Equipment
- Dumbbell
- Level
- Intermediate
- Type
- Isolation (single-joint)
- Force
- Push
Dumbbell Close Grip Press step by step
- 1Sit on a flat bench with a dumbbell in each hand, resting on your thighs.
- 2Using 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.
- 3Once 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.
- 4As you breathe in, slowly lower the dumbbells to your side until they are about level with your chest.
- 5As 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.
- 6After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.
Dumbbell Close Grip Press — questions
What muscles does the Dumbbell Close Grip Press work?
The Dumbbell Close Grip Press primarily targets the Triceps. It also recruits the Chest, Shoulders as secondary movers.
What equipment do I need for the Dumbbell Close Grip Press?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Close Grip Press suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Dumbbell Close Grip Press?
Dumbbell Decline One Arm Hammer Press, Dumbbell Incline Hammer Press On Exercise Ball, Dumbbell Incline One Arm Hammer Press train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Close Grip Press demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.