Dumbbell Close-Grip Press
Expert Advice
Keep the dumbbells close together throughout the press to emphasize triceps engagement over chest.
How-to-do Steps
- Lie on a flat bench with a dumbbell in each hand.
- Hold the dumbbells close together above your chest with your palms facing each other.
- Lower the dumbbells towards your chest by bending your elbows.
- Press the dumbbells back up to the starting position, keeping them close together.
- Repeat for the desired number of repetitions.
Track Dumbbell Close-Grip Press in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Dumbbell Close-Grip Press primarily targets the Triceps, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Triceps50%
Secondary
Shoulders25%
Chest25%
Equipment
Dumbbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What does Dumbbell Close-Grip Press work?
This exercise directly targets your triceps, with secondary activation in your shoulders and chest. It is one of the most popular triceps exercises in the gym and uses a dumbbell.
What is the most common mistake with Dumbbell Close-Grip Press?
The biggest mistake is flaring your elbows out instead of keeping them tucked close to your body. Slow down, focus on feeling the triceps work through the full range of motion, and use a weight or difficulty level you can actually control.
How many sets and reps should I do for Dumbbell Close-Grip Press?
Start with 3 sets of 10 to 15 reps. If the exercise works one side at a time, do 10 to 15 reps per side. Rest 30 to 60 seconds between sets. Pick a weight that makes the last 2 to 3 reps feel challenging but doable with good form. Track your sets in the FitAI app to make sure you are progressing over time.
What can I do instead of Dumbbell Close-Grip Press if I don't have a dumbbell?
You can substitute a resistance band or water bottles for light resistance and still target your triceps effectively. The key is keeping the same movement pattern and range of motion. The resistance source matters less than how you control the movement.
