Dumbbell Close Grip Bench Press
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Upper Body Strength
Pressing
Triceps-Focused
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Bench
Dumbbells
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All Levels
Overview
The Dumbbell Close Grip Bench Press is a variation of the traditional bench press that places greater emphasis on the triceps while still engaging the chest and shoulders. Holding the dumbbells close together during the press increases tension on the triceps and supports better control through the range of motion. It’s a valuable accessory movement for pressing strength and arm development.
Muscles Worked
PRIMARY:
Triceps brachii
Pectoralis major
SECONDARY:
Anterior deltoids
Core (stabilizer)
Forearms
Rotator cuff
STEP-BY-STEP INSTRUCTIONS
Sit on a flat bench with a dumbbell in each hand.
Lie back on the bench and press the dumbbells up directly over your chest with palms facing inward.
Bring the dumbbells together so they’re touching or very close to touching.
Keep your elbows tucked in close to your body.
Inhale and slowly lower the dumbbells toward your lower chest, maintaining the close grip.
Once your elbows reach just below 90 degrees or the dumbbells touch your chest, press the weights back up.
Exhale as you extend your elbows and return to the starting position.
Repeat for the desired number of reps.
Benefits
Emphasizes triceps development for improved pressing power
Encourages better elbow alignment and shoulder health
Increases muscle control and range of motion
Useful accessory lift for improving barbell bench press
COACHING CUES
Keep elbows tucked in tight
Press the dumbbells together like you’re trying to crush something between them
Move with control - don’t bounce at the bottom
Brace your core and keep feet planted
Notes
The Dumbbell Close Grip Bench Press is an effective movement to target the triceps while still activating the chest and shoulders. It’s excellent for increasing upper body strength and adding variety to traditional pressing patterns, especially for those needing to improve elbow extension and control.