Dumbbell Close grip Press
Strengthen your triceps and inner chest with the dumbbell close grip press. Learn proper form for maximum muscle activation and safe, effective training.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Close grip Press
Description
A strength exercise that targets the triceps and chest by pressing dumbbells from a close grip position.
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How to do Dumbbell Close grip Press
- 01Setup
Lie supine on a flat bench with your feet flat on the floor, holding a dumbbell in each hand with a neutral grip (palms facing each other).
- 02Setup
Bring the dumbbells together above your chest, touching them, with your wrists stacked directly over your elbows and arms fully extended.
- 03
Inhale as you slowly lower the dumbbells towards the center of your chest, keeping your elbows tucked close to your sides throughout the movement.
- 04
Pause briefly when the dumbbells are just above your chest, maintaining tension in your triceps and inner chest.
- 05
Exhale as you powerfully press the dumbbells back up to the starting position, extending your arms fully without locking your elbows.
Tips
- Maintain a neutral grip with palms facing each other and the dumbbells touching throughout the movement to maximize triceps and inner chest engagement.
- Keep your elbows tucked in close to your body, pointing straight down, to emphasize the triceps and inner pectoral muscles rather than flaring them out.
- Control the eccentric (lowering) phase for 2-3 seconds to increase time under tension and enhance muscle growth in the triceps.
- Focus on squeezing your triceps and inner chest at the top of the movement for a stronger contraction before initiating the next repetition.
Common mistakes
- Flaring elbows out to the sides reduces triceps activation; keep them tucked close to your body to target the intended muscles effectively.
- Bouncing the weight off your chest minimizes muscle work and can cause injury; control the descent and press smoothly to engage muscles fully.
- Locking elbows at the top of the movement can strain your joints; maintain a slight bend to keep constant tension on the triceps and protect your elbows.
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Get Ellim — FreeQuestions
Is Dumbbell Close grip Press good for beginners?
Dumbbell Close grip Press is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Close grip Press?
You need Dumbbell to perform Dumbbell Close grip Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Close grip Press?
Maintain a neutral grip with palms facing each other and the dumbbells touching throughout the movement to maximize triceps and inner chest engagement. Keep your elbows tucked in close to your body, pointing straight down, to emphasize the triceps and inner pectoral muscles rather than flaring them out. Control the eccentric (lowering) phase for 2-3 seconds to increase time under tension and enhance muscle growth in the triceps. Focus on squeezing your triceps and inner chest at the top of the movement for a stronger contraction before initiating the next repetition.
What are common mistakes when doing Dumbbell Close grip Press?
Flaring elbows out to the sides reduces triceps activation; keep them tucked close to your body to target the intended muscles effectively. Bouncing the weight off your chest minimizes muscle work and can cause injury; control the descent and press smoothly to engage muscles fully. Locking elbows at the top of the movement can strain your joints; maintain a slight bend to keep constant tension on the triceps and protect your elbows.
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Free · iPhone only · Available on the App Store