Close-Grip Dumbbell Press
Close-Grip Dumbbell Press is a resistance exercise – compound chest press exercise involving Pectoralis major. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Pectoralis major
- Secondary muscles
- Triceps brachii, Anterior deltoid, Serratus anterior
- Exercise type
- Resistance exercise – compound chest press
Exercise technique
- Dumbbell
Prepare to hold one fixed-head dumbbell securely with both hands.
- Cross-bench position
Place your upper back across the bench and plant your feet firmly.
- Torso
Maintain head and shoulder support and control your hip position.
- Palm support
Support the underside of the dumbbell head with both palms above your chest.
- Lower
Slowly bend your elbows to bring the dumbbell toward your chest.
- Press
Exhale and extend both elbows to raise the single dumbbell above your chest.
- Control
Briefly balance at the top and repeat without taking the weight behind your head as in a pullover.
Key technique points
- Use one dumbbell for this variation.
- Support the head with both palms.
- Plant the soles of your feet securely.
- Lower the dumbbell along the chest line.
- Do not pump your hips.
- Complete elbow extension with control.
Common mistakes
Turning it into a two-dumbbell press
Do not confuse this with pressing two neutral-grip dumbbells; support one dumbbell with both palms.
Performing a pullover
Do not arc the dumbbell behind your head; bend your elbows to lower it toward your chest and press vertically.
Loose dumbbell head
Do not hold under a head that moves; choose fixed, secure equipment.
Dropping the hips
Do not let your pelvis drop uncontrollably across the bench; maintain foot support and torso tension.
Squeezing the elbows excessively
Do not press your elbows together because both hands hold the same head; use a natural close path.
Hitting the chest
Do not drop the dumbbell onto your sternum; finish the bottom range slowly with muscular control.
Frequently asked questions
Close-Grip Dumbbell Press: why is “Turning it into a two-dumbbell press” a mistake?
Do not confuse this with pressing two neutral-grip dumbbells; support one dumbbell with both palms.
Close-Grip Dumbbell Press: why is “Performing a pullover” a mistake?
Do not arc the dumbbell behind your head; bend your elbows to lower it toward your chest and press vertically.
Close-Grip Dumbbell Press: why is “Loose dumbbell head” a mistake?
Do not hold under a head that moves; choose fixed, secure equipment.
Close-Grip Dumbbell Press: why is “Dropping the hips” a mistake?
Do not let your pelvis drop uncontrollably across the bench; maintain foot support and torso tension.
Close-Grip Dumbbell Press: why is “Squeezing the elbows excessively” a mistake?
Do not press your elbows together because both hands hold the same head; use a natural close path.
Close-Grip Dumbbell Press: why is “Hitting the chest” a mistake?
Do not drop the dumbbell onto your sternum; finish the bottom range slowly with muscular control.
What should I focus on when doing Close-Grip Dumbbell Press?
Use one dumbbell for this variation. Support the head with both palms. Plant the soles of your feet securely. Lower the dumbbell along the chest line. Do not pump your hips. Complete elbow extension with control.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.