Information Motivation Supplementation

Close-Grip Dumbbell Press

Also Known As:

Exercise Data

Type: Strength
Main Muscle Worked: Triceps
Other Muscles: Chest, Shoulders
Equipment: Dumbbell
Mechanics Type: Compound
Level: Beginner
Sport: No
Force: Push
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Close-Grip Dumbbell Press Images

Close-Grip Dumbbell Press
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Close-Grip Dumbbell Press
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Close-Grip Dumbbell Press Guide

Main Muscle: Triceps

  1. Place a dumbbell standing up on a flat bench.
  2. Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench with only your shoulders lying on the surface. Hips should be below the bench and your legs bent with your feet firmly on the floor.
  3. Grasp the dumbbell with both hands and hold it straight over your chest at arm’s length. Both palms should be pressing against the underside of the sides of the dumbbell. This will be your starting position.
  4. Initiate the movement by lowering the dumbbell to your chest.
  5. Return to the starting position by extending the elbows.

Alternative Exercises For Close-Grip Dumbbell Press


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Tip: Close-Grip Dumbbell Press

Exercise Rating

Oct 23, 2014 4:45 PM: can i do this just laying on a flat bench like i would a bench press, i dnt like the other way it's very awkward to get into that position

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Review: Close-Grip Dumbbell Press

Exercise Rating

Jan 30, 2013 1:20 PM: Great for beginners to work their way to close grip barbell presses.

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