Dumbbell Close Grip Press Exercise Guide
Exercise Profile
- Target
- Triceps Brachii
- Equipment
- Dumbbell
- Body Part
- Upper Arms
- Primary Muscle
- Triceps Brachii
- Secondary Muscles
- Pectoralis Major, Pectoralis Major Sternal Head, Pectoralis Major Clavicular Head, Deltoid Anterior
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4.5
- Alternate Names
- Close Grip Dumbbell Press
Visualised Target Muscle Groups
Front
Back
How to: Dumbbell Close Grip Press
- Lie down on a flat bench holding a dumbbell in each hand.
- Press the dumbbells up over your chest with your arms straight.
- Lower the dumbbells to the sides of your chest, keeping your elbows tight.
- Press the dumbbells back to the starting position and repeat.
Common Mistakes
- Allowing elbows to flare outwards.
- Overextending the arms at the top of the movement.
- Using too much weight and sacrificing form.
Modifications
- Perform the exercise with one arm at a time to reduce strain.
- Use lighter weights or resistance bands for beginners.
Tips
- Keep your elbows close to your body to maximize triceps engagement.
- Avoid flaring your elbows out to prevent shoulder strain.
- Use a weight that allows you to maintain proper form throughout the set.
Dumbbell Close Grip Press Alternatives
Tags
triceps
arms
strength
dumbbell
upper arms
chest
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