Close Grip Dumbbell Press Guide: Form and Benefits

Master the close grip dumbbell press to build stronger triceps and a thicker chest. Follow our expert step-by-step guide for perfect form.

How to Perform

  1. Lie flat on a bench with your feet planted firmly on the floor and a dumbbell in each hand.
  2. Position the dumbbells over your chest with a neutral grip so your palms are facing each other.
  3. Press the dumbbells together firmly and maintain this inward tension throughout the entire movement.
  4. Lower the weights slowly toward the center of your chest while keeping your elbows tucked close to your ribcage.
  5. Pause briefly when the dumbbells touch your chest without letting the tension dissipate.
  6. Push the weights back to the starting position by extending your elbows while continuing to squeeze the dumbbells together.
  7. Lock out your arms at the top of the movement to fully contract the triceps before beginning the next repetition.

Common Mistakes

  • Allowing the elbows to flare outward away from the torso.
  • Losing the inward pressure between the two dumbbells during the ascent.
  • Bouncing the weights off the chest to create momentum.
  • Shortening the range of motion by not reaching full lockout.

Muscles Worked

Primary movers

  • Triceps

Stabilizers

  • Chest
  • Front Deltoids
  • Core

Related Guides

Triceps · Arms