How to Do the Close-Grip Dumbbell Press

Beginner · Dumbbell · Targets Triceps, Chest, Shoulders

How to perform it

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.

Muscles worked

The Close-Grip Dumbbell Press primarily targets your Triceps, with support from your Chest, Shoulders. You'll need dumbbell.

Make it count toward your goal

Random sets rarely move the needle. In NYUS, the Close-Grip Dumbbell Press slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.