Description
A seated exercise that targets the triceps by pressing dumbbells overhead in a close grip.
How to Do Dumbbell Seated Close Grip Press
- 1Setup
Sit upright on a flat bench, holding a dumbbell in each hand resting on your thighs with a neutral grip (palms facing each other).
- 2Setup
Use your thighs to help kick the dumbbells up to shoulder height, positioning them just outside your shoulders with elbows tucked in and pointing slightly forward.
- 3
Exhale as you press both dumbbells straight overhead, keeping them close together and maintaining the neutral grip, until your arms are fully extended but not locked.
- 4
Inhale as you slowly and with control lower the dumbbells back to the starting position at shoulder height, resisting the weight throughout the descent.
Tips
- Maintain a neutral grip throughout the entire movement, ensuring your palms face each other to emphasize the close grip and triceps engagement.
- Keep your elbows slightly in front of your body, rather than flared out to the sides, to better target the anterior deltoids and protect your shoulders.
- Engage your core by bracing your abdominal muscles to maintain a stable torso and prevent excessive arching in your lower back.
- Control the eccentric (lowering) phase of the movement, taking 2-3 seconds to bring the dumbbells back down to maximize muscle activation and time under tension.
Common Mistakes
- ×Flaring elbows out wide reduces the close-grip benefit and places undue stress on the shoulder joints; instead, keep your elbows tucked in and slightly forward.
- ×Excessively arching the lower back to press the weight indicates the weight is too heavy or core stability is lacking; brace your core and use a lighter weight if needed.
- ×Using momentum to press the weight diminishes muscle engagement; focus on a controlled, deliberate press and lower the weight slowly.
Variations
Dumbbell Alternate Shoulder Press
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Dumbbell Standing Overhead Press
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Dumbbell Seated Shoulder Press
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