Close Grip Dumbbell Bench Press: Chest & Triceps
Exercise

Close Grip Dumbbell Bench Press: Chest & Triceps

Watch Video Instructions
ShouldersChestTriceps
7 videos
Workout Center

The close grip dumbbell bench press is a compound pressing exercise performed lying on a flat bench with a dumbbell in each hand held closer together than a standard bench press. Narrowing the hand path shifts a larger share of the workload onto the triceps while still training the chest and anterior deltoids. Because each arm moves independently, it also allows a deeper stretch at the bottom than a barbell close-grip press and helps address left-right strength imbalances.

Muscles Targeted

  • Primary: Triceps brachii, pectoralis major (sternal head)
  • Secondary: Anterior deltoids
  • Tertiary: Rotator cuff, forearms (stabilizers)

Starting Position

Lie back on a flat bench with a dumbbell in each hand, feet flat on the floor and shoulder blades retracted into the bench. Press the dumbbells to full arm extension above your chest, angling your hands so the dumbbells are nearly touching directly over your sternum, palms facing each other or slightly turned inward. Keep your wrists stacked over your elbows before lowering the first rep.

Execution Steps

  1. Brace your core and retract your shoulder blades into the bench before initiating the first rep
  2. Lower the dumbbells together, keeping them close and tracking toward the middle of your chest, elbows tucked at roughly a 30-45 degree angle from your torso
  3. Descend until the dumbbells reach chest level, feeling a stretch through the chest and triceps
  4. Press the dumbbells back up in a straight line, keeping them close together throughout the ascent
  5. Extend fully at the top without letting the dumbbells drift apart or clank together forcefully
  6. Repeat for the desired number of reps, keeping the tempo controlled on both phases

Form Cues

  • Keep your elbows tucked at a moderate angle rather than flared out to the sides
  • Keep the dumbbells tracking close together throughout the entire range of motion
  • Retract and keep your shoulder blades pinned to the bench for a stable base
  • Drive through a full lockout at the top to maximize triceps activation
  • Control the descent; do not let the dumbbells drop quickly toward your chest

Common Mistakes

  • Flaring the elbows out wide: this shifts stress onto the shoulder joint and reduces triceps involvement. Keep the elbows tucked closer to the torso.
  • Using a grip so narrow the wrists angle inward: excessive narrowing strains the wrists. Keep the dumbbells roughly aligned with the middle of the chest, not jammed together.
  • Loading too much weight: overloading forces a wider elbow flare and a shorter range of motion. Use 50-60% of your standard dumbbell bench press weight to start.
  • Bouncing the dumbbells off the chest: this reduces muscle tension and risks shoulder strain. Lower under control and press back up without a bounce.
  • Losing shoulder blade retraction: letting the upper back lift off the bench reduces stability and shifts stress to the shoulders. Keep the shoulder blades pinned throughout the set.

Variations

  • Close grip barbell bench press: fixed bar path variation that allows heavier total loading
  • Hex press: pressing the dumbbells together throughout the entire range to maximize inner-chest contraction
  • Incline close grip dumbbell press: shifts emphasis toward the upper chest and front delts
  • Close grip dumbbell floor press: performed on the floor to shorten the range of motion and reduce shoulder strain

Tips for Progression

  • Add weight in small increments (5 pounds per dumbbell) once you can complete all reps with full lockout and control
  • Add a 1-2 second pause at the bottom of each rep to remove momentum and increase difficulty
  • Progress from a two-arm bench press to single-arm presses for added stability demand
  • Increase reps into the 12-15 range before adding significant weight

Training Notes

Program the close grip dumbbell bench press 1-2 times per week as a secondary pressing movement after your primary bench press work, or as a triceps-focused finisher on push day. Three to four sets of 8-12 reps with 90 seconds of rest works well for most goals. Use a spotter, or train with a weight you can safely lower to the chest and clean back up to the starting position on your own.

Exercise Details

Body Parts
Shoulders, Chest, Triceps
Category
Workout Center

Frequently Asked Questions

How often should I do the Close Grip Dumbbell Bench Press: Chest & Triceps?

Because the Close Grip Dumbbell Bench Press: Chest & Triceps works shoulders, chest, triceps, two to three sessions a week is a sensible range for most people. It is a compound movement, so it pulls in several muscle groups at once and needs a full day of recovery before you hit the same pattern again. If you train it harder, do it less often.

Is the Close Grip Dumbbell Bench Press: Chest & Triceps suitable for beginners?

The Close Grip Dumbbell Bench Press: Chest & Triceps sits at an intermediate level for most lifters. Start light, nail the technique, and only add load once the pattern feels automatic. New to lifting? A coach can check your setup in a single session.

What should I do if the Close Grip Dumbbell Bench Press: Chest & Triceps causes pain?

Stop the set right away. A working burn in shoulders is fine, but sharp or pinching pain is a signal, not a challenge. Reset your dumbbell, bench setup, drop the weight, and if the pain comes back, talk to a physio or certified trainer before your next session.

How much weight should I use for the Close Grip Dumbbell Bench Press: Chest & Triceps?

Pick a load you can move with clean form for every planned rep, where only the last one or two feel genuinely hard. Since this is a pushing movement, keep the bar or handle path steady and avoid bouncing out of the bottom. When form holds across all sets, nudge the load up a little.

Can I modify the Close Grip Dumbbell Bench Press: Chest & Triceps?

Plenty of options exist. You can swap the dumbbell, bench for something similar, shorten the range of motion while you learn the groove, or change your stance to shift the emphasis around shoulders, chest, triceps. Splitting a compound lift into its parts is a fair way to build the pattern. Adjust to fit your body, not the other way round.