Close-grip One Dumbbell Press
Expert Advice
Keep your wrists straight and elbows close to your body to maximize triceps engagement and reduce the risk of injury.
How-to-do Steps
- Lie on a flat bench with a dumbbell in one hand.
- Hold the dumbbell with both hands under the inner plate, at chest level.
- Press the dumbbell straight up over your chest, extending your arms fully.
- Lower the dumbbell slowly back to the starting position.
- Repeat for the desired number of repetitions before switching arms.
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Muscles Worked
Close-grip One Dumbbell Press primarily targets the Triceps, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Triceps60%
Secondary
Shoulders20%
Chest20%
Equipment
Dumbbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Close-grip One Dumbbell Press work?
Close-grip One Dumbbell Press primarily targets the Triceps. Secondary muscles involved include Shoulders, Chest. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Close-grip One Dumbbell Press?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Close-grip One Dumbbell Press suitable for beginners?
Close-grip One Dumbbell Press is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
