The close-grip dumbbell press is a bench press with the dumbbells pressed together: elbows tucked, the work goes to the triceps.
1Starting positionStart2End positionFinish
Setup
Lie on a bench with the dumbbells over your chest, palms facing and the dumbbells touching. Shoulder blades pinched. Lower them to your chest with your elbows at your sides.
Execution
Lie on a bench holding dumbbells pressed together over your chest, palms facing each other.
Inhale and lower them to your lower chest, elbows tucked.
Exhale and press them up without letting them drift apart.
Common mistakes
The dumbbells drift apart — keep them together the whole way.
Elbows flaring — they track along your sides.
Lowering to your neck — touch your mid chest.
Jerking to lockout — keep an even tempo.
Alternatives
Equipment taken or the movement doesn't suit you — try Smith Machine Close-Grip Bench Press, JM Press, Close-Grip Bench Press. All 8 substitutes and what changes →
Not sure about your form? Send me a video of a set — I'll take a look and tell you what to fix first.
