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Exercises › Triceps › Close-Grip Dumbbell Press

Close-Grip Dumbbell Press

Close-Grip Dumbbell Press is a beginner compound dumbbell exercise that mainly works your triceps, with help from your chest and shoulders.

💪 Triceps🏋️ Dumbbell📈 Beginner🔗 Compound🎯 3-5 sets of 5-10 reps
Close-Grip Dumbbell Press: starting position
Starting position
Close-Grip Dumbbell Press: end position
End position

How to do the close-grip dumbbell press

  1. Place a dumbbell standing up on a flat bench.
  2. Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench with only your shoulders lying on the surface. Hips should be below the bench and your legs bent with your feet firmly on the floor.
  3. Grasp the dumbbell with both hands and hold it straight over your chest at arm's length. Both palms should be pressing against the underside of the sides of the dumbbell. This will be your starting position.
  4. Initiate the movement by lowering the dumbbell to your chest.
  5. Return to the starting position by extending the elbows.

Muscles worked

Primary: TricepsSecondary: ChestSecondary: Shoulders

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Close-Grip Dumbbell Press alternatives

Exercises that train the same main muscle, including options with other equipment.

DipsBodyweight · BeginnerDip MachineMachine · BeginnerJM PressBarbell · BeginnerRing DipsOther · IntermediateTriceps PushdownCable · BeginnerTate PressDumbbell · Intermediate

FAQ

What muscles does the close-grip dumbbell press work?

It mainly works your triceps; your chest and shoulders assist.

How many sets and reps of close-grip dumbbell press should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the close-grip dumbbell press good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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