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Dumbbell Close-Grip Press

There are many unique exercises used to target the upper body. Choosing the right one to target specific muscle groups can be challenging, but it doesn’t have to be. For example, the dumbbell close-grip press is a phenomenal upper-body exercise for engaging the triceps brachii.

The dumbbell close-grip press also incorporates numerous upper-body muscles, such as the sternal and clavicle head of the pectoralis major. Including this exercise in your workout routine has many benefits such as improving strength and reducing shoulder pain. This guide will walk you through everything you need to know about the dumbbell close-grip press.

How To Do

  1. Set up a flat bench for the exercise. 
  2. Grab two dumbbells.
  3. Lie down on your back on the bench with your feet flat on the floor.
  4. Hold the dumbbells in a neutral grip at your chest, with palms facing each other. 
  5. Inhale and engage the abdominal muscles to protect the spine.
  6. Crush the dumbbells together and drive them up to the ceiling. 
  7. Stop when both arms are fully extended. 
  8. Slowly return to the starting position.
  9. When the dumbbells touch your chest, repeat the movement for desired reps and sets.

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Tips From Expert

  • Engage the pecs by maintaining a slight elbow bend at the lockout, or top portion of the movement. This creates more tension in the pec muscles and encourages more engagement. 
  • Pinch the shoulder blades together to keep the shoulders stable throughout the movement. 
  • Prevent your lower back from excessively arching off the bench during the exercise. Achieve this by engaging the abdominals and driving the feet onto the floor for better stability. 
  • Start with a lower weight while performing the dumbbell close-grip press. The narrow and close-grip position increases the intensity at which the arm muscles need to work.

Optimal Sets and Reps

Determine your fitness goals to pinpoint your workout program's ideal sets and reps. Different goals will have unique parameters to promote the utmost progress in training.

Training TypeSetsReps
Strength Training3–53–5
Hypertrophy3–48–12
Endurance Training2–38–15
Power Training3–52–6
Optimal Sets & Reps of Dumbbell Close-Grip Press

How to Put in Your Workout Split

The dumbbell close-grip press is an upper-body exercise emphasizing engagement in the triceps lateral heads. It utilizes secondary muscles like the serratus anterior and the clavicular head of the pectoralis major. It is one of the top exercises for a triceps workout with dumbbells. 

In an upper and lower body split program, the dumbbell close-grip press would be best inserted into upper body days. This is because the exercise engages upper body muscles in the arms, chest, shoulders, and back. 

For muscle-focused splits, this exercise should be added to days focused on the triceps. Programs often combine chest and triceps, making the dumbbell close-grip press a perfect addition. 

In push and pull splits, incorporate this exercise into push days as pushing muscles are used in the movement. These pushing muscles include the triceps, shoulders, and chest, which are all muscles used in the dumbbell close-grip press. 

If your goal is to promote strength, include this upper-body exercise in your training program. Utilizing the correct repetition and set range to encourage desired results is crucial for promoting the best success. To encourage strength gains, you must train with high intensity by lifting heavier weights at a lower rep range.

Primary Muscle Groups

Triceps Lateral Heads

Muscles located on the back of your arm between your shoulder and elbow.

Triceps Lateral Heads 

The triceps lateral head is located at the back of the arm. It is one of three heads that make up the tricep muscle. This muscle supports arm function, including flexion (upward arm movement) and straightening of the arm. 

Incorporated into daily movements, the triceps lateral head is a vital muscle for everyday function. Actions like grabbing clothes from the dresser or opening the fridge utilize the triceps lateral head. A healthy and strong triceps lateral head is necessary to support these daily movements. 

In the dumbbell close-grip press, the triceps lateral head creates the arm’s forward movement to press the dumbbells upward. It also straightens the arm to push the weight away from the body. Incorporating this exercise into your routine can help strengthen this muscle to support daily functions.

Secondary Muscle Groups

Clavicular Head of Pectoralis Major

Muscles located at the top of your chest, running from your armpit to collar bone. Smaller portion of your chest muscle.

Sternal Head of Pectoralis Major

Large muscles located underneath your clavicle head. Makes up most of your chest area

Serratus Anterior

Small, fan shaped muscle that lies deep under your chest and scapula.

Anterior Deltoid

Muscles located at the front of your shoulder region

Triceps Medial Heads

Small muscles located at the back of your arms. Deep to the triceps long heads between the shoulder and elbow.

Triceps Long Heads

Large muscles located at the back of your arms between your shoulder and elbow. Most outside portion of the tricep.

Anterior Deltoid 

The deltoid is a shoulder muscle that comprises three heads. The anterior deltoid is one of these three heads, found at the front of the shoulder. It establishes arm movement from the shoulder joint, like rotation and forward arm movement.  

One function of the anterior deltoids is to create forward movement with the arms. For example, the anterior deltoid drives the arm forward to swing and boost momentum during walking, jogging, and running. We also use this muscle to lift things above our heads, like putting items in a high kitchen cabinet.

Though the anterior deltoid is only a secondary muscle in the dumbbell close-grip press, it is still essential. It draws the weight up to the chest and upward to the ceiling. Incorporate dumbbell shoulder exercises into your training sessions to help improve shoulder stability. 

Clavicular Head Of Pectoralis Major 

The clavicular head is one of the heads that make up part of the pectoralis major. This muscle is situated around the clavicle, known as the collarbone. The function of this muscle is to establish flexion of the arm bone (humerus).

Humans use the clavicular head in various daily actions. Some examples include pulling a chair towards you and raising your arm above your head to reach something. 

The clavicular head is a secondary muscle engaged in the dumbbell close-grip press. It assists in the upward pressing motion by moving the collarbone and arm to raise the dumbbells. 

Sternal Head Of Pectoralis Major 

The sternal head is one of the heads that also make up part of the pectoralis major, a broad fan-shaped chest muscle. Also known as the sternocostal head, this chest muscle is the largest of the three heads and is located at the sternum. 

The function of this muscle is to promote adduction and extension of the arm and flexion of the humerus. Arm abductions mean that the arm is being moved toward you. At the same time, the sternal head’s ability to extend the arm occurs at the shoulder joint. Prioritizing strength in this muscle can help maintain function for simple activities like pulling a door open. 

In the dumbbell close-grip press, the sternal head moves the arm toward you to set up the close-grip position. Then, at the shoulder joint, it flexes the humerus to push the dumbbells upward. 

Triceps Medial Heads 

Another head of the tricep brachii is the triceps medial head. This muscle is responsible for supporting stability and arm movement, including forearm extension at the elbow joint. 

The triceps medial head is used when we extend the arm to pull open and close a door. Prioritizing strength in this muscle is crucial for aiding in daily movements like this one. Strengthening the muscle can reduce injury risk to the shoulder and elbow. 

Triceps Long Heads 

Of the triceps brachii, the triceps long head is the largest of the three heads. Situated at the back of the arm, it reaches from the elbow joint to the scapula (shoulder blade). The muscle’s attachment to the scapula allows for movement at the shoulder joint in extension and adduction.

Arm adduction means that the arm is moving towards the body’s midline. On the other hand, arm extension means the arm is moving backward in relation to the body. Another action of the triceps long head includes forearm extension at the elbow joint. 

Compared to the other heads, the triceps long head contributes the most to elbow extension when the arm is elevated. In the dumbbell close-grip press, the triceps long head helps position the weights toward the body’s midline at the chest. It provides stability during the movement to maintain this position. 

Serratus Anterior 

The serratus anterior is a broad, fan-shaped muscle between the scapula and the chest wall. It is responsible for important functions, such as stabilizing the scapula and raising the arms. 

This muscle is used when the arm is raised to grab items from high places, like the fridge. Exercises like the dumbbell close-grip press can strengthen this muscle and increase functional capacity in life. Plus, it helps stabilize the shoulder joint, reducing injury risk.

While the serratus anterior only acts as a secondary mover in this exercise, it is vital for enabling arm movement.

Equipment

Dumbbells

Flat Bech With Rack

Dumbbells

You can use these for a wide range of unilateral and bilateral exercises. Avoid using momentum to lift. Ensure a secure grip to prevent drops.

Flat Bech With Rack

This is great for pressing and pulling movements. Ensure the safety catch is firmly locked in. If you can't find this bench, use one with a rack for barbell exercises.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Barbell Close-Grip Bench Press

Dumbbell Standing Overhead Tricep Extension

Dumbbell Standing Single-Arm Tricep Kickback

Tricep Dumbbell Kickback

Dumbbell Tate Press

Decline Dumbbell Tricep Extension

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Triceps Dips

Diamond Push-Up

Chair Tricep Dip

Close-Grip Push-Up

Crab Walk

Knee Diamond Push-Up

Ring Dip

Cable Tricep Pushdown

Overhead Cable Tricep Extension

Rope Tricep Extension

Who Should Do?

Bodybuilders

Incorporating the dumbbell close-grip press into a workout routine can benefit bodybuilders. In the fitness world, bodybuilders are famous for their outstanding muscular and aesthetic physiques. The impressive bodybuilder physiques are established through dedicated training and nutrition programs to promote hypertrophy. 

These bodybuilders must incorporate quality exercises into their training programs to promote muscle engagement and encourage muscle growth. Exercises like the dumbbell close-grip press are effective for engaging muscles like the triceps and the anterior deltoid. Targeting these muscles is necessary for establishing that well-defined, award-winning physique that bodybuilders aim for. 

Those Seeking To Improve Upper Body Strength

Anyone seeking to improve upper body strength must actively incorporate exercises that target the upper body muscles. With arm workouts with dumbbells, the dumbbell close-grip press is one of the best for the triceps. It engages numerous upper body muscles, like the sternal head of the pectoralis major. 

Improving upper body strength can provide various health benefits, like improved posture and better coordination. It also provides more stability to the shoulder and elbow joints, reducing injury risk or preventing loss of function of these joints. Inserting the dumbbell close-grip press into your workouts will help you reap all these health benefits.

Who Should Not Do?

Those With Injuries In The Shoulder, Wrist, Or Elbow

Shoulder, wrist, and elbow pain are becoming increasingly present in the general population, especially for those working at a computer. Pain in desk workers can occur at the shoulder (49.6%), elbow (18.2%), and wrist (35.5%). 

Individuals with a shoulder, wrist, or elbow injury should not perform this exercise. This exercise incorporates these joints into the movement to press the dumbbells upward. If you have an injury to these areas, it can be worsened through exercise from excess strain. 

The lying triceps extension is a safe alternative to reduce tension placed on these joints. This quality exercise engages the tricep brachii to perform the movement. 

Benefits Of The Exercise

Tones Muscles 

The dumbbell close-grip press incorporates various upper body muscles throughout the movement, like the serratus anterior. Working these muscles has some benefits such as establishing a more toned and defined physique. 

A lifter must first understand that certain factors determine how well an exercise can establish a toning effect. Two of the biggest factors are body fat and muscle mass percentages. If an individual’s body fat mass is too high, it can deter desired progress in providing that muscle tone result. 

Lifters in a bulking or cutting phase may see more significant results. Prioritizing quality exercises like the dumbbell close-grip press and balanced nutrition can promote expected muscle tone progress. 

Improves Strength

Another benefit of the dumbbell close-grip press is its capacity to improve upper body strength. It engages multiple muscle groups to encourage strength gains. 

Different methods of exercise programming can promote increases in strength. Individuals can find strength improvements by exercising one to three times a week. Incorporating exercises like the dumbbell close-grip press can instigate strength gains in the upper body. 

Reduces Shoulder Pain

One crucial reason upper body exercises should be incorporated into workout programs is to decrease injury risk. The dumbbell close-grip exercise can help improve shoulder stability and function to reduce shoulder pain. It can also be an effective injury prevention tool, as poor stability can make the shoulder joint more susceptible to injury.

Frequently Asked Questions

What does a close-grip dumbbell press work?

The close-grip dumbbell press works multiple muscles. The primary muscle engaged is the triceps lateral head. It also incorporates secondary muscles like the anterior deltoid and serratus anterior.

Should you touch your chest on the close-grip press?

Yes, the dumbbells should touch the chest on the bottom portion of the exercise. Doing this emphasizes a greater range of motion and muscle tension for better results.

Does the close grip hit the upper chest?

The close-grip dumbbell press targets muscles in the upper chest. Some of the muscles engaged include the sternal head and clavicle head of the pectoralis major.

What are the cons of a close-grip dumbbell press?

Like any exercise, the close-grip dumbbell press has some cons. For some lifters, it can cause significant discomfort in the wrist, elbow, and shoulder joints. Others may need help maintaining proper mechanics due to the narrow dumbbell position.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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