Chest
The main muscle group listed for this exercise.
Exercise guide
Close-Grip Dumbbell Press
Close-Grip Dumbbell Press is a beginner-friendly chest exercise performed with dumbbells. It also involves the shoulders and arms.
Dumbbell
The equipment listed for this variation.
Beginner
The recorded setup and movement complexity.
Chest
Close-Grip Dumbbell Press also involves shoulders, arms.
Strength
Movement pattern: horizontal push. This is a compound exercise.
Beginner
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Close-Grip Dumbbell Press
- Place a dumbbell standing up on a flat bench.
- 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.
- 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.
- Initiate the movement by lowering the dumbbell to your chest.
- Return to the starting position by extending the elbows.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout30-Minute Fat Loss Workout
A shorter full-body session designed to keep you moving and make consistency easier on busy days.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
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Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
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Dumbbell Bench Press is a beginner-friendly chest exercise performed with dumbbells. It also involves the shoulders and arms.
View exerciseDumbbell Bench Press with Neutral Grip
Dumbbell Bench Press with Neutral Grip is a beginner-friendly chest exercise performed with dumbbells. It also involves the shoulders and arms.
View exerciseHammer Grip Incline DB Bench Press
Hammer Grip Incline DB Bench Press is a beginner-friendly chest exercise performed with dumbbells. It also involves the shoulders and arms.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Close-Grip Dumbbell Press.
What muscles does Close-Grip Dumbbell Press work?
Close-Grip Dumbbell Press primarily trains the chest and also involves the shoulders and arms.
Is Close-Grip Dumbbell Press beginner-friendly?
Yes. It is listed as beginner-friendly.
What equipment do I need for Close-Grip Dumbbell Press?
This variation uses dumbbells.
Track this exercise for free in Logbook.
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