Instructions

1

Lie flat on a flat bench with feet flat on the floor or bench, maintaining a neutral spine. Position shoulders in a stable retracted position against the bench. Grip dumbbells with palms facing forward at approximately mid-chest level.

2

Hold dumbbells at chest height with elbows at approximately 90 degrees to the torso. Ensure the dumbbells are positioned laterally and slightly in front of the shoulders. Engage the core and maintain stability through the entire movement.

3

Lower the dumbbells in a controlled manner by flexing the elbows and allowing them to travel outward. The dumbbells descend in an arc following a natural pressing path until the elbows reach approximately 90 degrees or until chest stretch is felt. Avoid allowing elbows to flare excessively beyond the shoulders.

4

Press the dumbbells upward and inward by extending the elbows and contracting the chest muscles. Drive through the floor with legs to maintain stability. Return to the starting position with dumbbells meeting approximately over the mid-chest at lockout. Maintain controlled tempo throughout.

PRIMARY MUSCLESPectoralis Major

SECONDARY MUSCLESAnterior Deltoid, Triceps Brachii, Pectoralis Minor

EQUIPMENTDumbbell

DIFFICULTYIntermediate

Overview

Focusing on the Dumbbell Close Grip Press allows you to target the Pectoralis Major with precision. As a foundational Strength exercise, the integration of Dumbbell provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Reduces the likelihood of Chest, Upper Arms injuries by reinforcing connective tissue strength.
Improves overall Chest, Upper Arms stability and proprioception during heavy loads.
Allows for a natural movement path that closely mimics functional daily activities.

Common Mistakes

Using excessive momentum to swing the Dumbbell rather than controlling the eccentric phase.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Pectoralis Major.
Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Chest, Upper Arms.

Pro Tips

Control the eccentric (lowering) phase of the Dumbbell Close Grip Press for 3-4 seconds to drastically increase time under tension.

Muscle Anatomy

The primary driver is the Pectoralis Major. However, the movement also recruits Anterior Deltoid, Triceps Brachii, Pectoralis Minor to maintain control of the Dumbbell.

Exercise Variations

Dumbbell Dumbbell Close Grip Press
Cable Dumbbell Close Grip Press
Banded Dumbbell Close Grip Press

Dumbbell Close Grip Press