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Close Grip Dumbbell Press

Primary Muscle


Secondary Muscle

Chest, Shoulders

Equipment Needed

Flat Bench, Dumbbells

Mechanics Type


Proper Exercise Technique

Lie down on a flat bench holding a set of dumbbells. With your feet, butt and shoulders firmly planted on the bench, lower the dumbbels until they touch the middle of your chest. Pause briefly at the bottom and then drive the weight back up to the starting position. The difference between this exercise and the chest press is the fact that you will NOT let your elbows flare out. They need to stay close to your sides the entire movement to fully target the triceps.

close grip dumbbell bench press

Close Grip DB Bench Press

Tips: Make sure to use a full range of motion and stay in control of the weight at all times.

Close Grip Dumbbell Press Video


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