Arms / Beginner / Compound (multi-joint)

Close-Grip Dumbbell Press

A dumbbell exercise for the triceps, with the chest, front delts and serratus assisting.

At a glance

Primary

Triceps

Secondary

Chest, Front delts, Serratus anterior

Equipment

Dumbbells

Movement pattern

Horizontal push

Level

Beginner

Type

Arms, Compound (multi-joint)

Loads the wrist. Use a load you can control and skip it if it causes pain.

How to do it

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.

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