Exercise guide · Intermediate · Compound

Dumbbell Close-Grip Press: How to Do It & Muscles Worked

The dumbbell close-grip press is an upper arm exercise that primarily targets the triceps, with secondary emphasis on the chest and shoulders. It is performed using dumbbells on a flat bench, focusing on pressing the weights with a close grip to maximize triceps activation.

Primary muscles
Triceps
Secondary muscles
Chest , Shoulders
Equipment
Dumbbell
Level · type
Intermediate · Compound
Demonstration of the dumbbell close-grip press
Front view: muscles worked by the dumbbell close-grip press. Primary: triceps. Secondary: chest and shoulders.
Back view: muscles worked by the dumbbell close-grip press. Primary: triceps. Secondary: chest and shoulders.
Primary Secondary

How to do the dumbbell close-grip press

  1. Step 1: Sit on a flat bench with a dumbbell in each hand, resting on your thighs.
  2. Step 2: Using your thighs to help raise the dumbbells, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width.
  3. Step 3: Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
  4. Step 4: As you breathe in, slowly lower the dumbbells to your side until they are about level with your chest.
  5. Step 5: As you exhale, use your triceps to lift the dumbbells back to the starting position.
  6. Step 6: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the dumbbell close-grip press by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Dumbbell Close-Grip Press alternatives

More exercises that train the triceps as their main target:

More triceps exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.