Video Demonstration

The Close Grip Dumbbell Bench Press is a Pushing Compound(multiple joint movements required to perform the lift) Strength Training exercise.

Tricep kick back and skull crushers cannot compare to the size and strength gains that close grip benching has to offer. So if you are still using isolation exercise on your arms but not getting the results you want, this is the lift for you.

In this article, we will cover how you do the Dumbbell CLose Grip Bench Press with image and video examples. A written step by step description detailing the exact movement pattern required.

The different muscles that it works.

We will also include the benefits you get by doing this exercise. Also, some training tips to make sure you are getting the most out of performing them.

Close Grip Dumbbell Bench Press How to Guide

Version 1: Single Dumbbell

Image Example

how to do the Single Dumbbell Close Grip Bench Press

Step by Step Description

Step 1: Put a dumbbell on a flat bench near the edge standing straight up.

Step 2: Place your shoulders onto the bench. Have your body perpendicular with the bench. Your feet get set firmly on the floor with the hips below the bench.

Step 3: Use both hands and grab the dumbbell moving it straight over your chest with your arms extended. The palms of your hands should be flush on the underside of the dumbbell.

You are now in the starting position.

Step 4: Keep your elbows tucked close to the sides of your body. Bend your elbows lowering the dumbbell to your chest.

Step 5: Extend your elbows to raise the weight (elbows still tucked to your sides) returning to the starting position.

You have now completed one repetition.

Version 2: Dual Dumbbell Close Grip Dumbbell Bench Press


Image Example

how to do the Dumbbell Close Grip Bench Press

Step by Step Description

Step 1: Grab a dumbbell with each hand using a neutral grip (palms facing towards each other) and sit down on a flat bench.

Step 2: Lay back on the bench. Pull your shoulders back and down, arch your lower back so only the upper back and butt are on the bench and your lower back gets just slightly raised above it. Raise and extend your arms above the chest still using a neutral grip and bring the dumbbells together.

Step 3: Keep your elbows tucked to your sides and slowly lower them towards your chest. If having the weights flush against one another places too much stress on your wrist slightly widen your grip. Just make sure that they are closer than shoulder width apart.

Step 4: Keep lowering the weight until the dumbells are touching your chest. Now extend at the elbows raising the weight back up to the starting position.

You have now completed one repetition. Repeat for the desired number of reps you have selected.

Difficulty Level

This lift gets classified as an Intermediate strength training exercise.

Equipment Required

To perform this exercise, you will need a weighted bench and a set of dumbbells.

Muscles Worked

This lift puts the primary focus on the Triceps.

The Chest and your Shoulders also get recruited when you perform this lift.

Benefits of the Close Grip Dumbbell Bench Press

You can use this lift to build more muscle and more strength.

It is one of the best ways for you to build up your triceps muscle.

Strength training has been shown to increase your metabolic rate allowing you to burn more calories for up to 48 hours after performing the lift.

Training Tips

If you feel any pain in the joints of your wrist or shoulder is usually caused by your hands being too close together. Use the two dumbbell variation so your palms can be further away from one another.

Keep your elbows tucked close to your body. If your elbows flare out away from your body, additional stress gets placed on your shoulders.

To increase the tension on your triceps just slightly tilt the dumbbells towards your head. Doing this will put less emphasis on your chest but increase the stretch to your triceps at the bottom position.

To maximize strength gains keep your repetitions in the 2 to 5 range. For maximizing the size of your triceps, you should use a rep range of 6 to 10 repetitions.

To maintain more tension in your chest and shoulders do not lock out your elbows completely.

Do not over arch your lower back.

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