Close-Grip Dumbbell Press
A beginner strength exercise for the triceps, done with a dumbbell.
How to do the Close-Grip Dumbbell Press
- Place a dumbbell standing up on a flat bench.
- 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.
- 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.
- Initiate the movement by lowering the dumbbell to your chest.
- Return to the starting position by extending the elbows.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Close-Grip Dumbbell Press
Decline Dumbbell Triceps ExtensionDumbbell · Beginner
Dumbbell Tricep Extension -Pronated GripDumbbell · Beginner
One Arm Pronated Dumbbell Triceps ExtensionDumbbell · Beginner
One Arm Supinated Dumbbell Triceps ExtensionDumbbell · Beginner
Seated Bent-Over One-Arm Dumbbell Triceps ExtensionDumbbell · Beginner
Seated Triceps PressDumbbell · Beginner
Standing Bent-Over One-Arm Dumbbell Triceps ExtensionDumbbell · Beginner
Standing Bent-Over Two-Arm Dumbbell Triceps ExtensionDumbbell · Beginner
Questions
What muscles does the Close-Grip Dumbbell Press work?
Mainly the triceps, with the chest and shoulders helping.
Is the Close-Grip Dumbbell Press good for beginners?
Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.
What can I do instead of the Close-Grip Dumbbell Press?
Good alternatives that train the triceps: Decline Dumbbell Triceps Extension, Dumbbell Tricep Extension -Pronated Grip, One Arm Pronated Dumbbell Triceps Extension or One Arm Supinated Dumbbell Triceps Extension.
How many sets and reps of the Close-Grip Dumbbell Press should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).