Chest
Close Grip Dumbbell Press
The Close Grip Dumbbell Press is a strength exercise with dumbbells for your chest. Share of the load in the Zulta muscle model: mid chest 26%, triceps (lateral head) 15% and front delts 13%.
How to do it
- Lie on a flat bench holding two dumbbells over your chest with palms facing each other.
- Press the dumbbells together so the handles touch along their length.
- Lower them together to the middle of your chest, elbows close to your sides.
- Keep the dumbbells touching all the way down.
- Press back up to straight arms, still squeezing them together.
Tips
- Keep the dumbbells pressed together so they move as one unit.
- Keep the elbows tight to the ribs to bias the triceps.
Common mistakes
- Letting the dumbbells drift apart at the bottom.
- Flaring the elbows out.
- Stopping short of the chest.
Muscles worked by the Close Grip Dumbbell Press
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A narrow grip or lockout range raises triceps demand (Lehman 2005). Free implements need more shoulder stabilisation (Saeterbakken 2011). Pressing away from the chest is shoulder horizontal adduction plus elbow extension: the sternal pec drives it, front delt and triceps assist, and the clavicular pec joins as a strong secondary on a flat bench.
Close Grip Dumbbell Press alternatives
Same equipment
Different equipment
No equipment
Make it harder
Frequently asked questions
What muscles does the Close Grip Dumbbell Press work?
Mainly the mid chest and triceps (lateral head). The front delts, upper chest, triceps (medial head), lower chest and triceps (long head) assist.
Is the Close Grip Dumbbell Press good for beginners?
Yes. The Close Grip Dumbbell Press is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Close Grip Dumbbell Press?
For example the Board Press, Close Grip Bench Press and Close Grip EZ Bar Press. They train mostly the same muscles, some with different equipment.
How do you make the Close Grip Dumbbell Press harder?
Add weight or reps, or move on to the Board Press and Close Grip Floor Press.
Sources
- Rodriguez-Ridao et al. 2020, IJERPH 17(19):7339 (five bench inclinations)
- Lehman 2005, JSCR 19(3):587-591 (grip width and forearm position)
- Saeterbakken et al. 2011, J Sports Sci 29(5):533-538 (barbell, dumbbell, Smith)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.