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
Workout plans with Dumbbell Close Grip Press
Free programs that include this exercise, with sets, reps and rest for every day.
Tags
triceps
arms
strength
dumbbell
upper arms
chest
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