The close-grip dumbbell bench press is a popular variation of the dumbbell bench press in which the dumbbells are held closer than shoulder width. This places more emphasis on the triceps and perhaps also the inner chest. The close-grip dumbbell bench press can be performed in lower reps for strength or higher reps for muscle growth.
Benefits
- Increased triceps focus over a regular grip
- Also works the chest and shoulders
- Many people find it more shoulder-friendly than the close-grip barbell bench press
- Type: Strength
- Main Muscle Worked: Chest
- Equipment: Dumbbell
- Level: Intermediate
Chest
Directions:
- 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.
Close-grip dumbbell bench press Images
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