Close-Grip Dumbbell Press
How to do the Close-Grip Dumbbell Press
- 1
Place a dumbbell standing up on a flat bench.
- 2
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.
- 3
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.
- 4
Initiate the movement by lowering the dumbbell to your chest.
- 5
Return to the starting position by extending the elbows.
How to program the Close-Grip Dumbbell Press
Sets and reps
As a compound movement, the Close-Grip Dumbbell Press responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Close-Grip Dumbbell Press is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Close-Grip Dumbbell Press work?
The Close-Grip Dumbbell Press primarily targets the Triceps. It also recruits the Chest, Shoulders as supporting muscles.
What equipment do I need for the Close-Grip Dumbbell Press?
You need Dumbbell. Difficulty level: Beginner.
How many sets and reps of the Close-Grip Dumbbell Press should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
