Close-Grip Dumbbell Press
A beginner compound strength exercise that works the triceps, using dumbbells.
Starting position
End position
How to Do Close-Grip Dumbbell Press
- Place a dumbbell standing up on a flat bench.
- Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench with only your shoulders lying on the surface. Hips should be below the bench and your legs bent with your feet firmly on the floor.
- Grasp the dumbbell with both hands and hold it straight over your chest at arm's length. Both palms should be pressing against the underside of the sides of the dumbbell. This will be your starting position.
- Initiate the movement by lowering the dumbbell to your chest.
- Return to the starting position by extending the elbows.
Muscles Worked
Alternatives to Close-Grip Dumbbell Press
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Close-Grip Barbell Bench Press
A beginner compound strength exercise that works the triceps, using a barbell.
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2
Close-Grip EZ-Bar Press
A beginner compound strength exercise that works the triceps, using an E-Z curl bar.
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3
JM Press
A beginner compound strength exercise that works the triceps, using a barbell.
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4
Smith Machine Close-Grip Bench Press
A beginner compound strength exercise that works the triceps, using a machine.
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5
Body Tricep Press
A beginner isolation strength exercise that works the triceps, needing no equipment.
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6
Standing One-Arm Dumbbell Triceps Extension
A beginner isolation strength exercise that works the triceps, using dumbbells.
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7
Bench Press
The bench press is the most popular upper body exercise for building chest strength and muscle mass. It's a compound movement that also develops the triceps and anterior deltoids.
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8
Close-Grip Push-Up off of a Dumbbell
An intermediate compound strength exercise that works the triceps, needing no equipment.
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9
One Arm Floor Press
An intermediate compound strength exercise that works the triceps, using a barbell.
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10
Push-Ups
The push-up is a fundamental bodyweight exercise that targets the chest, triceps, and shoulders while engaging the core. It's one of the most effective exercises for building upper body strength without equipment.
Frequently Asked Questions
What muscles do close-grip dumbbell press work?
Close-Grip Dumbbell Press primarily works the triceps. The chest and shoulders assist as secondary muscles.
What equipment do I need for close-grip dumbbell press?
Close-Grip Dumbbell Press uses dumbbells.
Close-Grip Dumbbell Press: is it suitable for beginners?
Yes. Close-Grip Dumbbell Press is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of close-grip dumbbell press?
Close-Grip Barbell Bench Press, Close-Grip EZ-Bar Press, JM Press train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my close-grip dumbbell press reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; close-grip dumbbell press can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Close-Grip Dumbbell Press with AI
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