Dumbbell Close-Grip Press

How to perform the Dumbbell Close-Grip Press

1. Lie on a flat bench holding a dumbbell in each hand and press them together over the chest with a neutral grip, palms facing each other.
2. Actively squeeze the dumbbells together throughout the set; that inward pressure drives the triceps and inner chest.
3. Keep the elbows tucked close to the ribs rather than flared, which is what makes this a triceps-biased press.
4. Lower the dumbbells together to the lower chest under control, keeping them pressed against each other.
5. Feel the stretch at the bottom with the elbows tucked, then press the dumbbells back up while still squeezing them together.
6. Lock out over the chest without letting the dumbbells separate or the elbows drift outward.

Suggested working range: 8–12 reps. Default progression: double progression.

Common mistakes

• •Letting the dumbbells separate during the press instead of squeezing them together.
• •Flaring the elbows wide, which turns it into a regular press and loses the triceps bias.
• •Cutting the descent short and never reaching the loaded stretch at the chest.
• •Letting the dumbbells drift apart at lockout, releasing the inner-chest and triceps tension.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.