Close Grip Dumbbell Press.
The close grip dumbbell press presses two dumbbells held together over the chest with the elbows tucked, loading the triceps and inner chest. Pressing the dumbbells against each other keeps constant tension and is easy on the wrists and shoulders.
Step by step.
Lie on a flat bench and press two dumbbells up so they meet over your chest, palms facing each other.
Squeeze the dumbbells together and tuck your elbows close to your sides. This is the start.
Lower the dumbbells together to your lower chest, keeping them pressed against one another.
Touch the chest lightly, elbows still tucked, then press back up.
Keep squeezing the dumbbells inward the whole set to keep the inner chest and triceps loaded.
Lock out at the top and squeeze before lowering again.
Crush the dumbbells together and the exercise comes alive. That hard inward squeeze keeps the inner chest and triceps under constant tension the whole rep, which a barbell close grip cannot do, since a bar just rests in your hands. The isometric press into the midline is what gives the close grip dumbbell press its strong inner chest and triceps contraction, so the cue is to actively jam the dumbbells together, not merely hold them close.
It is the joint friendly cousin of the barbell version. A barbell close grip bench press locks your hands to a fixed narrow width, which strains some lifters at the wrists and elbows, while dumbbells let the wrists sit neutral and each arm find its own groove. If a narrow grip on the bar bothers your wrists, this gives the same triceps and inner chest emphasis without pinning the joints in place.
Keep the elbows tucked, because that is what aims the work at the triceps. Let them flare wide and it reverts to an ordinary dumbbell press on the chest. Drive them close to your sides on the way down and up, and keep the dumbbells touching from first rep to last.
Run it for higher reps, around 10 to 15, as triceps and inner chest work. It pairs well with heavier pressing or extension work like the skullcrusher, and because it is gentle on the joints you can come back to it often.
Common questions.
Squeezing the dumbbells against each other keeps the inner chest and triceps under constant tension the whole rep, which a barbell cannot replicate because the bar just rests in your hands. The active inward press is what produces the strong contraction, so the cue is to crush the dumbbells together throughout, not merely hold them near each other.
Usually, yes. A barbell close grip bench press fixes your hands at a narrow width that can strain the wrists and elbows, while dumbbells let the wrists stay neutral and each arm move in its own groove. It delivers a similar triceps and inner chest emphasis without forcing the joints into a locked position, so it suits lifters with cranky wrists.
Tucked close to your sides. Tucked elbows aim the work at the triceps, which is the point of a close grip press. Letting the elbows flare wide turns it back into an ordinary chest press. Drive the elbows close on both the descent and the press so the triceps stay the focus throughout the set.
Often. It is easy on the wrists and shoulders, so it takes regular use as triceps and inner chest volume. Keep the dumbbells squeezed together every rep and the higher rep sets do the rest.
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