Dumbbell Close-grip Press exercise animation (Hombre)

Dumbbell Close-grip Press

Músculo objetivo
Triceps Brachii
Músculos sinergistas
Deltoid Anterior, Pectoralis Major Sternal Head
Equipamiento
Dumbbell
Parte del cuerpo
Upper Arms
Tipo
Strength

The dumbbell close-grip press is an upper-arm strength exercise that primarily targets the triceps brachii, with the front shoulders (anterior deltoid) and lower chest (pectoralis major, sternal head) assisting. Performed lying on a flat bench with the dumbbells held close together, it builds pressing strength and triceps mass while sparing the shoulders the strain of a wide grip.

Cómo hacer el Dumbbell Close-grip Press

  1. 1Lie flat on a bench holding a dumbbell in each hand, feet planted firmly on the floor.
  2. 2Pull your shoulder blades down and together against the bench and press the dumbbells up over your chest.
  3. 3Bring the dumbbells together so they touch or sit side by side, with your palms facing each other (neutral grip).
  4. 4Keeping the dumbbells pressed together, lower them under control toward the lower part of your chest while tucking your elbows close to your torso.
  5. 5Lower until you feel a stretch through your triceps and chest, keeping your wrists stacked over your elbows.
  6. 6Press the dumbbells straight back up, squeezing them together and driving through your triceps until your arms are fully extended.
  7. 7Complete your reps, then return the dumbbells to your thighs and sit up safely to set them down.

Consejos de técnica

  • Keep the dumbbells lightly pressed together throughout the set to maximize triceps tension and keep the line of the press tight.
  • Tuck your elbows close to your sides rather than flaring them out, so the load stays on the triceps.
  • Lock your shoulder blades down and back to create a stable base and protect the shoulder joint.
  • Lower under control and pause briefly at the bottom instead of bouncing, keeping constant tension on the muscle.

Errores comunes

  • Flaring the elbows wide, which shifts the work to the chest and shoulders and reduces the triceps stimulus this lift is built for.
  • Letting the dumbbells drift apart during the press, which loses the close-grip position and the tension that comes with it.
  • Bending the wrists backward under load instead of keeping them stacked over the forearms, straining the wrist joints.
  • Using momentum or bouncing the dumbbells off the chest, which removes muscular tension and risks shoulder and pec strain.

Preguntas frecuentes

What muscles does the dumbbell close-grip press work?

It primarily works the triceps brachii, with the anterior deltoids (front shoulders) and the lower chest (pectoralis major, sternal head) acting as synergists.

How is the dumbbell close-grip press different from a regular dumbbell press?

You hold the dumbbells together with a neutral grip and keep your elbows tucked, which shifts the emphasis onto the triceps instead of the chest. A standard dumbbell press uses a wider hand position and works the chest more directly.

Is the dumbbell close-grip press good for beginners?

Yes. Dumbbells let each arm work independently and the neutral grip is easy on the wrists and shoulders. Start light to learn the close, elbows-tucked path before adding weight.

How many sets and reps should I do?

For triceps size and strength, 3 to 4 sets of 8 to 12 reps with a weight you can control through a full range works well. Keep the dumbbells together on every rep.

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