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All exercises

Dumbbell close-grip press

Intermediate

Dumbbell close-grip press is a compound dumbbell exercise for the triceps, also working the chest and front delts.

What it works

Primary muscle

Triceps

Also works

ChestFront delts

Equipment
Dumbbell
Type
Compound · Push
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Sit on a flat bench with a dumbbell in each hand, resting on your thighs.
  2. 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.
  3. 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.
  4. 4As you breathe in, slowly lower the dumbbells to your side until they are about level with your chest.
  5. 5As you exhale, use your triceps to lift the dumbbells back to the starting position.
  6. 6Repeat for the desired number of repetitions.

What to do instead

  • Barbell lying close-grip pressBarbell
  • Barbell decline close grip to skull pressBarbell
  • Ez barbell decline close grip face pressEZ bar
  • Barbell incline reverse-grip pressBarbell
  • Triceps pressBodyweight

Easier variations

  • Triceps pressBodyweight
  • Dumbbell lying elbow pressDumbbell

Harder variations

  • Stalder pressBodyweight
Logged today · 2 min restDumbbell close-grip press

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