Dumbbell Close Grip Incline Bench Press
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Strength Training
Upper Body
Chest + Triceps
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Incline Bench
Dumbbells
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Intermediate
Overview
The Close Grip Incline Bench Press with Dumbbells is a powerful upper body movement that targets the upper chest and triceps simultaneously. By narrowing the grip and keeping dumbbells close together, you increase triceps activation while still challenging the pecs and shoulders-especially in the incline position.
Muscles Worked
PRIMARY:
Triceps brachii
Upper pectorals (clavicular head)
SECONDARY:
Anterior deltoids
Serratus anterior
Core (stabilization)
STEP-BY-STEP INSTRUCTIONS
Set an incline bench to 30–45 degrees. Lie back with a dumbbell in each hand, pressed together over your chest, palms facing inward.
Keep the dumbbells close together throughout the entire movement.
Slowly lower the dumbbells down to your upper chest while keeping your elbows tucked close to your body.
Press the dumbbells back up, focusing on using your triceps to extend the elbows and squeeze at the top.
Repeat for the desired number of repetitions with controlled movement.
Benefits
Builds strength and size in triceps and upper chest
Great accessory press for improving lockout strength
Encourages elbow control and press mechanics
Effective alternative to barbell variations for joint-friendly training
Works well in hypertrophy-focused programs or supersets
COACHING CUES
Keep dumbbells lightly touching throughout-move as one unit
Tuck your elbows to focus on triceps and protect your shoulders
Control the descent. Don’t bounce weight off the chest
Press straight up through the midline, staying steady and stable
Brace your core to avoid over-arching the low back
Notes
Use this movement as a primary or accessory pressing exercise in your upper body strength sessions. Perfect for adding triceps emphasis to a chest-focused day or as part of a push workout split.