Chest
Close Grip Chest Press
A chest press with the dumbbells held together, palms facing each other. Tucking your elbows shifts more of the work to your triceps while your chest still does plenty.
- Works
- Chest, triceps, front shoulders
- Equipment
- A pair of dumbbells and a bench, box or the floor
- Load
- Medium to heavy
How to do it
- 1Lie back on a bench or box with your feet flat on the floor. Hold the dumbbells straight up over your chest, palms facing each other, dumbbells touching or close together.
- 2Set your shoulders back and down, and point your elbows toward your feet, not out to the sides.
- 3Lower the dumbbells together to the middle of your chest, elbows brushing your sides.
- 4Press back up until your arms are straight, dumbbells still together.
Cues
- Take 3 seconds on the way down.
- Elbows brush your sides.
- Keep the dumbbells together the whole way.
Common mistakes
- Elbows flaring out. That turns it into a regular chest press. Keep your elbows tucked so your triceps stay in it.
- Dumbbells drifting apart. Keep them touching or nearly touching from top to bottom.
- Bouncing off your chest. Stop just above your chest and press from there.
Easier
Go lighter, or do it on the floor, which shortens the range.
Harder
Keep the 3 second lowering and add a 1 second pause just above your chest, with no bounce.
Try it: 3 sets of 8 to 12 reps, or 30 seconds on and 30 off.
What does a close grip dumbbell press work?
Your chest and triceps, with some front shoulder. Tucking your elbows and keeping the dumbbells together puts more of the work on your triceps than a regular chest press.
