Close-Grip Dumbbell Press

Triceps · Dumbbell · ×2 dumbbells

You hold two: the weight you log is ONE dumbbell's, and volume counts both.

How to do it

Lie on a flat bench holding **one dumbbell in both hands** by its top plate, or two dumbbells pressed together with palms facing each other, over your chest. Lower to your sternum keeping your elbows tucked and press. The close neutral grip aims the work at the triceps and inner chest, and leaves the shoulder in the most comfortable position of any press. The classic mistake is flaring the elbows on the press: the moment they flare, it is a normal chest press.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Chest, Shoulders

See all 907 exercises