Dumbbell Press (Close Grip)

Close Grip Dumbbell Press is a compound exercise that primarily activates the triceps while also engaging the chest and shoulders. It is an intermediate-level exercise that builds upper body strength and muscle definition. Unlike the traditional dumbbell bench press, where the grip is wider to emphasize the chest, the close grip variation shifts the focus onto the triceps by keeping the dumbbells close together throughout the movement.

This exercise can serve as an effective alternative or variation of the close grip bench press. The use of dumbbells allows for a greater range of motion and improved muscle engagement compared to a barbell, which can help with muscle imbalances. Additionally, it places less strain on the wrists and elbows, making it a great option for individuals who experience discomfort with a barbell.

Beyond triceps development, the Close Grip Dumbbell Press also contributes to overall pressing strength, which can benefit other compound movements like the bench press, overhead press, and dips. It is commonly included in strength training and bodybuilding routines to enhance upper body power and muscle endurance.

1. Lie down on a flat bench with a dumbbell in each hand, palms facing each other. Position the dumbbells close together just above your chest.
2. Engage your core, keep your feet flat on the ground, and press your shoulders into the bench for stability.
3. Push the dumbbells up until your arms are fully extended, making sure to keep them close together throughout the movement.
4. Slowly lower the dumbbells back to the starting position in a controlled manner, keeping your elbows tucked in.
5. Repeat for the desired number of repetitions.

This exercise has a moderate risk of injury if performed with poor form or excessive weight.

• Elbow Strain: Due to the increased triceps engagement, improper form or excessive weight can put stress on the elbows. To prevent this, maintain control during both the pressing and lowering phases.
• Shoulder Discomfort: If the dumbbells are lowered too far, it may strain the shoulders. Avoid overextending and keep the movement controlled.
• Wrist Pain: Holding the dumbbells too tightly or at an awkward angle can cause wrist discomfort. Use a neutral grip and ensure proper wrist alignment.