Chest exercise

Close Grip Dumbbell Bench Press

How to do the Close Grip Dumbbell Bench Press with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Lie flat on the bench and hold the dumbbells on your chest. Press the weights inward as hard as you can. Tuck your upper arms into your sides. Push the weights up and over your chest until your arms are straight but not locked. Keep the tension on your pecs by continuing to…
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Illustration showing the Close Grip Dumbbell Bench Press
Targets

Muscles worked

Chest muscle Chest Primary Triceps muscle Triceps Secondary Shoulders muscle Shoulders Secondary
Gear

Equipment

Dumbbells Dumbbells Flat bench Flat bench
Technique

How to do the Close Grip Dumbbell Bench Press

  1. 1 Lie flat on the bench and hold the dumbbells on your chest. Press the weights inward as hard as you can. Tuck your upper arms into your sides.
  2. 2 Push the weights up and over your chest until your arms are straight but not locked. Keep the tension on your pecs by continuing to press the weights together.
  3. 3 Lower the dumbbells to your chest.