How does this differ from a standard dumbbell press?

The close grip variation shifts more of the load onto the triceps and the inner fibers of the pectorals by changing the angle of the press. Keeping the weights together creates constant isometric tension throughout the set.

Is this exercise safe for people with shoulder issues?

This movement is often more shoulder-friendly than wide-grip presses because the neutral grip and tucked elbow position reduce strain on the rotator cuff. However, you should always start with lighter weights to test your range of motion.

Can I perform this on an incline bench?

Yes, performing the close grip press on an incline will place more emphasis on the upper chest while still heavily engaging the triceps.

Dumbbell Close Grip Bench Press Guide

Learn the correct form for the dumbbell close grip bench press to build your chest and triceps with this step-by-step strength guide.

How to Perform

Sit on the edge of a flat bench holding a dumbbell in each hand resting on your thighs.
Lie back slowly while bringing the dumbbells to your chest and plant your feet firmly on the floor.
Press the two dumbbells together over the center of your chest so they are physically touching.
Lower the weights slowly toward your mid-chest while keeping them pressed firmly against each other.
Stop once the dumbbells reach chest level and pause for a brief second to maintain tension.
Press the weights back up to the starting position by extending your elbows while maintaining constant inward pressure.
Squeeze your chest at the top of the movement before beginning the next repetition.

Common Mistakes

Allowing the dumbbells to drift apart during the ascent or descent
Bouncing the weights off the chest to create momentum
Flaring the elbows out too wide instead of keeping them tucked
Arching the lower back excessively off the bench

Muscles Worked

Primary movers

Chest

Stabilizers

Triceps
Anterior Deltoids
Forearms

Related Guides

Chest · Chest