Close-Grip Dumbbell Press

A beginner strength exercise for the triceps, chest and shoulders, done with a dumbbell and a bench or box.

Movement guide

Close-Grip Dumbbell Press

Demand · source-assignedEasy (unreviewed)

Equipment requiredA dumbbell + A bench or box

Muscle focusTriceps · Chest · Shoulders

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Close-Grip Dumbbell Press demonstrated on the 3D figure

3D demoClose-Grip Dumbbell PressBeginner · A dumbbell + A bench or box

Beginner grade (source-assigned).

Harder option

Barbell bench press demonstrated on the 3D figure

3D demoBarbell bench pressIntermediate · A barbell + A bench or box

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Place a dumbbell standing up on a flat bench.
Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench with only your shoulders lying on the surface. Hips should be below the bench and your legs bent with your feet firmly on the floor.
Grasp the dumbbell with both hands and hold it straight over your chest at arm's length. Both palms should be pressing against the underside of the sides of the dumbbell. This will be your starting position.
Initiate the movement by lowering the dumbbell to your chest.
Return to the starting position by extending the elbows.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Triceps. Also: Chest, Shoulders.

Equipment

A dumbbell + A bench or box

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Barbell floor press demonstrated on the 3D figure

3D demoBarbell floor pressIntermediate · A barbell

Bench press with chains demonstrated on the 3D figure

3D demoBench press with chainsAdvanced · A barbell + A bench or box + Other / check instructions

Chest press machine demonstrated on the 3D figure

3D demoChest press machineBeginner · Strength machine

Close-grip barbell bench press demonstrated on the 3D figure

3D demoClose-grip barbell bench pressIntermediate · A barbell + A bench or box

Dumbbell bench press demonstrated on the 3D figure

3D demoDumbbell bench pressIntermediate · A dumbbell + A bench or box

Incline dumbbell press demonstrated on the 3D figure

3D demoIncline dumbbell pressIntermediate · A dumbbell + A bench or box

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Questions people ask

What muscles does the Close-Grip Dumbbell Press work?

Mainly the triceps, with help from the chest and shoulders.

What equipment do I need for the Close-Grip Dumbbell Press?

A dumbbell + A bench or box.

Is the Close-Grip Dumbbell Press good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Barbell bench press.

How do I make the Close-Grip Dumbbell Press harder?

Progress to the Barbell bench press, or add load, range or slower lowering once your form is solid.