Dumbbell Seated Close-Grip Press
Expert Advice
Keep your wrists straight and avoid flaring your elbows to maintain tension on your triceps and protect your shoulder joints.
How-to-do Steps
- Sit on a bench with back support, holding a dumbbell with both hands.
- Lift the dumbbell over your head, keeping your palms facing up and thumbs around the bar.
- Lower the dumbbell behind your head by bending your elbows.
- Keep your upper arms close to your head and elbows pointing forward.
- Press the dumbbell back up to the starting position, fully extending your arms.
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Muscles Worked
Dumbbell Seated Close-Grip Press primarily targets the Shoulders, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders40%
Secondary
Chest30%
Abs15%
Triceps15%
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 Seated Close-Grip Press work?
Dumbbell Seated Close-Grip Press primarily targets the Shoulders. Secondary muscles involved include Chest, Abs, Triceps. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell Seated 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 Seated Close-Grip Press suitable for beginners?
Dumbbell Seated 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.
