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Close grip dumbbell bench press

Demonstration video

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How to do the close grip dumbbell bench press

Instructions

  • Lie flat on a musculation bench holding a dumbbell in each hand with a neutral grip (palms facing each other).
  • Position the dumbbells close together directly above your chest, arms fully extended.
  • Slowly lower the dumbbells in a controlled motion to the center of your chest, keeping elbows close to your body.
  • Press the dumbbells back up by extending your elbows until your arms are fully straightened.
  • Repeat for the desired number of repetitions.

Technical Tips

  • Keep elbows tucked close to your sides to emphasize triceps engagement.
  • Avoid flaring your elbows to reduce shoulder strain.
  • Maintain a slight arch in your lower back and keep your feet flat on the floor.
  • Ensure a full range of motion without bouncing the weights off your chest.

Breathing Tips

  • Inhale as you lower the dumbbells toward your chest.
  • Exhale as you press the dumbbells back to the starting position.

Medical restrictions

  • Shoulder impingement or rotator cuff injuries
  • Elbow tendonitis
  • Severe wrist instability
  • Acute chest or upper body strains

Description

The Close Grip Dumbbell Bench Press is an effective upper body strength exercise designed to target the triceps and chest. Unlike the traditional bench press, this variation uses a neutral grip and a narrower hand position, which places more emphasis on the triceps while still engaging the chest muscles. This makes it an excellent movement for individuals seeking to improve arm strength and lockout performance in pressing exercises. Using dumbbells allows for greater freedom of movement and promotes unilateral muscle balance, reducing the risk of imbalances that can occur with barbell training. This exercise also offers a lower strain alternative for those with shoulder discomfort during traditional pressing movements. The Close Grip Dumbbell Bench Press is well-suited for intermediate lifters looking to add variety to their routine or focus on triceps hypertrophy. When performed correctly, it can enhance pushing strength, improve muscle definition in the upper arms, and support progress in other compound lifts. This movement integrates well into upper body or push-focused training sessions, offering both hypertrophy and strength benefits.

Read more
The Close Grip Dumbbell Bench Press is an effective upper body strength exercise designed to target the triceps and chest. Unlike the traditional bench press, this variation uses a neutral grip and a narrower hand position, which places more emphasis on the triceps while still engaging the chest muscles. This makes it an excellent movement for individuals seeking to improve arm strength and lockout performance in pressing exercises. Using dumbbells allows for greater freedom of movement and promotes unilateral muscle balance, reducing the risk of imbalances that can occur with barbell training. This exercise also offers a lower strain alternative for those with shoulder discomfort during traditional pressing movements. The Close Grip Dumbbell Bench Press is well-suited for intermediate lifters looking to add variety to their routine or focus on triceps hypertrophy. When performed correctly, it can enhance pushing strength, improve muscle definition in the upper arms, and support progress in other compound lifts. This movement integrates well into upper body or push-focused training sessions, offering both hypertrophy and strength benefits.

FAQ

Frequently asked questions

What muscles does the close grip dumbbell bench press work?
The close grip dumbbell bench press primarily targets the triceps and chest, with secondary activation of the front deltoids and inner chest muscles.
Is the close grip dumbbell bench press better than barbell?
The close grip dumbbell bench press offers better range of motion and muscle balance compared to the barbell version, making it a safer and more effective choice for many lifters.
Can beginners do the close grip dumbbell bench press?
While suitable for intermediates, beginners can perform this exercise using lighter weights and proper supervision to learn correct form and technique.
Does close grip bench press help build bigger arms?
Yes, the close grip bench press is excellent for triceps development, which contributes significantly to overall arm size.
How should I hold the dumbbells for close grip bench press?
Use a neutral grip with palms facing each other, and keep the dumbbells close together directly above your chest during the movement.
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Variants and alternatives

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Barbell bench press

Barbell bench press

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Smith Machine Bench Press

Smith machine bench press

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Close-Grip Barbell Bench Press

Close-grip barbell bench press

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Neutral Grip Dumbbell Bench Press

Neutral grip dumbbell bench press

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Convergent Bench Press

Convergent bench press

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Dumbbell Bench Press

Dumbbell bench press

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Smith Machine Close-Grip Bench Press

Smith machine close-grip bench press

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Decline Barbell Bench Press

Decline barbell bench press

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Seated machine bench press

Seated machine bench press

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Single-Arm Dumbbell Bench Press

Single-arm dumbbell bench press

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Decline Dumbbell Bench Press

Decline dumbbell bench press

Intermediate
Barbell Reverse Grip Bench Press

Barbell reverse grip bench press

Intermediate

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