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Dumbbell Close Grip Press
A lying press with the dumbbells held together over the chest, shifting emphasis to the triceps and inner chest through the constant squeeze between the weights.
ArmsDumbbellHorizontal press
GoLightWeight mediadumbbell-close-grip-press
Demonstration coming soon
Primary
TricepsPectoralis major
Secondary
Anterior deltoidsForearm flexors
Equipment
Dumbbell
Pattern
Horizontal press
Setup
- 01Lie on a flat bench holding two dumbbells pressed together over the chest with neutral palms.
- 02Plant both feet flat and pull the shoulder blades together on the bench.
- 03Squeeze the dumbbells firmly against each other before the first rep.
- 04Position the weights over the lower chest, not the face.
Execution
- 01Lower the dumbbells together to the middle of the chest while keeping them pressed against each other.
- 02Keep the elbows tracking close to the torso.
- 03Press the dumbbells back up to lockout while maintaining the inward squeeze.
- 04Pause briefly at the top and squeeze the triceps and chest.
Checkpoints
- -The dumbbells stay in contact with each other for every inch of the rep.
- -Elbows stay tucked rather than flaring wide.
- -Shoulder blades stay pinned to the bench.
- -The press finishes at full lockout without shrugging.
Common mistakes
- -Letting the dumbbells drift apart at the bottom.
- -Turning it into a regular neutral-grip press with no inward squeeze.
- -Bouncing the weights off the chest.
- -Loading so heavy the squeeze cannot be maintained.
Programming notes
- -Use 3 to 4 sets of 8 to 15 reps; the squeeze rewards moderate loads and higher reps.
- -Good triceps and inner-chest accessory after a primary barbell or dumbbell press.
- -Slow eccentrics increase the time under the adduction squeeze.
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