Dumbbells
Close-grip dumbbell press
Close-grip dumbbell press mainly works your triceps. It also helps your chest and front shoulders.
Step by step
- Lie on the bench holding one dumbbell over your chest.
- Lower it slowly toward your chest, elbows tucked.
- Press up until your arms are straight.
What you should feel
A strong push in the back of your arms and the middle of your chest. Your shoulders and wrists should not ache.
Common mistake
Letting your hips drop and your back sag; keep your hips level and your abs tight.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
- For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Close-grip push-upTriceps, Chest
Triceps pushdownTriceps
Skull crusherTriceps
DipsTriceps, Chest
Bench dip (chair)Triceps
Rope pushdownTricepsQuestions
What muscles does the close-grip dumbbell press work?
Close-grip dumbbell press mainly works your triceps. It also helps your chest and front shoulders.
Can I do the close-grip dumbbell press at home?
Yes, if you have this at home: dumbbells.
How many sets and reps of the close-grip dumbbell press?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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