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Dumbbell Close-grip Press

Dumbbell Close-grip Press

The dumbbell close-grip press is a compound exercise that primarily targets the triceps muscles, but also engages the chest and shoulders to a lesser extent. This exercise is performed using dumbbells, which provide the advantage of unilateral training, allowing each arm to work independently. This helps in correcting muscle imbalances and developing overall upper body strength and stability. The close-grip press is a variation of the traditional bench press, but with a narrower hand placement. By bringing your hands closer together, you place more emphasis on the triceps, making it a fantastic exercise for building triceps strength and size. Strong triceps are not only visually appealing but also play a crucial role in many pushing movements, such as chest presses and overhead presses. To perform the dumbbell close-grip press, you start by lying flat on a bench with dumbbells in hand, positioned to your sides. Grasp the dumbbells with an overhand grip, allowing your palms to face each other. Slowly lower the dumbbells towards your chest, keeping your elbows tucked close to your body. Pause briefly at the bottom before explosively pressing the weights back up to the starting position, fully extending your arms. Remember to focus on maintaining proper form throughout the exercise. Avoid flaring your elbows out to the sides, as this can shift the emphasis away from the triceps and strain your shoulders. Control the weights as you lower them, and exhale as you push them back up. Start with a weight that challenges you but still allows for proper technique, and gradually increase the resistance as you become stronger. Incorporating the dumbbell close-grip press into your routine can be an effective way to target and strengthen your triceps, helping you achieve well-rounded upper body development. As always, it's essential to listen to your body, use proper form, and progress at a pace that suits your fitness level.


  • Start by lying flat on a bench with a dumbbell in each hand, palms facing towards each other.
  • Bend your elbows and bring the dumbbells down towards your chest, keeping them close together. This is your starting position.
  • Push the dumbbells back up to the starting position, fully extending your arms but without locking your elbows.
  • Repeat for the recommended number of repetitions.
  • Remember to exhale as you push the dumbbells up and inhale as you bring them down towards your chest.

Tips & Tricks

  • Focus on maintaining proper form and technique throughout the exercise.
  • Increase the weight gradually to challenge your muscles and promote strength gains.
  • Engage your core muscles by bracing your abdominals throughout the movement.
  • Breathe out as you push the dumbbells up and breathe in as you lower them down.
  • Use a controlled and deliberate tempo, avoiding any jerky or swinging motions.
  • Ensure your elbows stay close to your body throughout the movement.
  • Modify the exercise by using different hand positions to target different areas of your triceps.
  • Allow for adequate rest between sets to optimize recovery and prevent overtraining.
  • Consider incorporating supersets or dropsets to increase the intensity of your workout.
  • Don't forget to warm up before performing the exercise to prevent injury and improve flexibility.

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