Close-Grip Dumbbell Press

A two-handed dumbbell press with hands close together, emphasizing triceps activation.

Instructions

1. Place a dumbbell standing up on a flat bench.
2. Ensure the dumbbell stays securely placed at the top of the bench. Lie perpendicular to the bench with only your shoulders lying on the surface.
3. Your hips should be below the bench and your legs bent with your feet firmly on the floor.
4. 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 is your starting position.
5. Initiate the movement by lowering the dumbbell to your chest by bending your elbows.
6. Return to the starting position by extending your elbows.
7. Repeat for the desired number of repetitions.

Tips

• The perpendicular bench position allows for greater range of motion
• Keep your core tight and hips down
• Full stretch at the bottom maximizes triceps engagement
• Control the weight throughout the movement
• Excellent for building unilateral pressing strength