Close Grip Press (Dumbbell)

A pressing exercise performed with dumbbells held in a neutral grip position close together, emphasizing triceps engagement while reducing shoulder stress.

Instructions

1. Lie on a flat bench with your feet firmly on the floor.
2. Hold dumbbells at shoulder width with a neutral grip (palms facing each other) and elbows in close to your body.
3. Press the dumbbells upward, extending your elbows while keeping the dumbbells close together.
4. Lock out your elbows at the top, bringing the dumbbells near each other.
5. Lower the dumbbells back to shoulder height with control.
6. Repeat for the prescribed number of repetitions.

Tips

• Maintain the neutral grip (palms facing each other) throughout the entire movement
• Keep your elbows positioned close to your body, not flaring out to the sides
• This grip position emphasizes triceps more than a wide grip press
• Maintain contact with the bench throughout the movement; avoid lifting your shoulders
• Control the weight on the descent, taking 2-3 seconds to lower the dumbbells
• The neutral grip also reduces stress on the shoulders, making it suitable for shoulder-sensitive individuals
• Keep your feet planted and avoid arching your back excessively