Close Grip Dumbbell Press
Lie supine on a flat bench, holding a dumbbell in each hand, palms facing each other. Bring the dumbbells together directly over your chest, pressing them firmly against each other.
- Equipment
- Equipment
- Difficulty
- Intermediate
- Focus Area
- Arms
- Injury risk
- Moderate
Primary muscles
- Triceps Brachii
- Pectoralis Major (sternal head)
Secondary muscles
- Anterior Deltoid
- Pectoralis Major (clavicular head)
- Serratus Anterior
Target muscles
- arms
- chest
- shoulder
How to perform
- 1
Lie supine on a flat bench, holding a dumbbell in each hand, palms facing each other.
- 2
Bring the dumbbells together directly over your chest, pressing them firmly against each other.
- 3
Lower the dumbbells slowly towards your sternum, keeping your elbows tucked close to your body.
- 4
Pause briefly at the bottom, feeling a stretch in your chest and triceps.
- 5
Press the dumbbells back up to the starting position by extending your elbows, maintaining pressure between the dumbbells.
- 6
Ensure your shoulders remain stable and pressed into the bench throughout the movement.
Safety & form
Train smart. Read these notes before adding heavy load.
