Dumbbell Close-Grip Press
Expert Advice
Keep the dumbbells close together throughout the press to emphasize triceps engagement over chest.
How-to-do Steps
- Lie on a flat bench with a dumbbell in each hand.
- Hold the dumbbells close together above your chest with your palms facing each other.
- Lower the dumbbells towards your chest by bending your elbows.
- Press the dumbbells back up to the starting position, keeping them close together.
- Repeat for the desired number of repetitions.
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Muscles Worked
Dumbbell Close-Grip 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
Triceps50%
Secondary
Shoulders25%
Chest25%
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 Dumbbell Close-Grip Press work?
Dumbbell Close-Grip 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 Dumbbell Close-Grip 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 Dumbbell Close-Grip Press suitable for beginners?
Dumbbell Close-Grip 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.
