Dumbbell Seated Close Grip Press
Build strong shoulders and triceps with the Dumbbell Seated Close Grip Press. This exercise effectively targets your anterior deltoids.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Seated Close Grip Press
Dumbbell Alternate Shoulder Press
Shoulders · Deltoid Anterior · Dumbbell
Dumbbell Standing Overhead Press
Shoulders · Deltoid Anterior · Dumbbell
Dumbbell Seated Shoulder Press
Shoulders · Deltoid Anterior · Dumbbell
Dumbbell Seated Alternate Press
Shoulders · Deltoid Anterior · Dumbbell
Description
A seated exercise that targets the triceps by pressing dumbbells overhead in a close grip.
Save Dumbbell Seated Close Grip Press to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do Dumbbell Seated Close Grip Press
- 01Setup
Sit upright on a flat bench, holding a dumbbell in each hand resting on your thighs with a neutral grip (palms facing each other).
- 02Setup
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.
- 03
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.
- 04
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.
In the Ellim app, Dumbbell Seated Close Grip Press unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train dumbbell seated close grip press?
Get Ellim — FreeQuestions
What muscles does Dumbbell Seated Close Grip Press work?
Dumbbell Seated Close Grip Press primarily targets Deltoid Anterior. Secondary muscles include Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior, Triceps Brachii.
Is Dumbbell Seated Close Grip Press good for beginners?
Dumbbell Seated 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 Seated Close Grip Press?
You need Dumbbell to perform Dumbbell Seated 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 Seated Close Grip Press?
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.
What are common mistakes when doing Dumbbell Seated Close Grip Press?
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.
Related exercises
Dumbbell Standing Palms In Press
Shoulders · Deltoid Anterior · Dumbbell
Dumbbell Standing One Arm Palm In Press
Shoulders · Deltoid Anterior · Dumbbell
Dumbbell Seated Lateral to Front Raise
Shoulders · Deltoid Anterior · Dumbbell
Dumbbell One Arm Shoulder Press
Shoulders · Deltoid Anterior · Dumbbell
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Track every rep of Dumbbell Seated Close Grip Press.
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store