Chest
The main area this variation is designed to train.
Exercise guide
Close-Grip Dumbbell Press
Learn how to do the Close-Grip Dumbbell Press exercise, which muscles it works, the equipment you need, and common mistakes to avoid.
Dumbbell
Use this to decide whether the movement fits your current setup.
Beginner
A quick checkpoint for how simple or technical the movement usually feels.
Chest
Secondary support can come from Shoulders, Arms.
Strength
Movement pattern: horizontal push. This is a compound exercise.
Learning and repeating well
Use this page to understand the setup first, then track the movement consistently in Logbook once it fits your program.
Instructions
How to do Close-Grip Dumbbell Press
Keep the setup simple, use a controlled pace, and repeat the same movement pattern each rep.
- Place a dumbbell standing up on a flat bench.
- Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench with only your shoulders lying on the surface. Hips should be below the bench and your legs bent with your feet firmly on the floor.
- Grasp the dumbbell with both hands and hold it straight over your chest at arm's length. Both palms should be pressing against the underside of the sides of the dumbbell. This will be your starting position.
- Initiate the movement by lowering the dumbbell to your chest.
- Return to the starting position by extending the elbows.
Benefits
- Builds strength and control through the chest region.
- Trains multiple joints at once, which can make your sessions more efficient.
- Gives you a repeatable way to track progress inside Logbook over time.
Common mistakes
- Using more weight or speed than you can control cleanly.
- Letting momentum do the work instead of controlling the full rep.
- Changing your body position between reps instead of keeping the movement repeatable.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout30-Minute Fat Loss Workout
A shorter full-body session designed to keep you moving and make consistency easier on busy days.
View workout30-Minute Fat Loss Workout
A shorter full-body session designed to keep you moving and make consistency easier on busy days.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Close-Grip Dumbbell Press
Close-Grip Dumbbell Press is a beginner strength that mainly trains your chest using dumbbell.
View exerciseDecline Dumbbell Bench Press
Decline Dumbbell Bench Press is a beginner strength that mainly trains your chest using dumbbell.
View exerciseDecline Dumbbell Bench Press
Decline Dumbbell Bench Press is a beginner strength that mainly trains your chest using dumbbell.
View exerciseDumbbell Bench Press
Dumbbell Bench Press is a beginner strength that mainly trains your chest using dumbbell.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Close-Grip Dumbbell Press.
Use these answers as a practical starting point, then adjust based on your setup, comfort, and goals.
What muscles does Close-Grip Dumbbell Press work?
Close-Grip Dumbbell Press mainly works the chest. It can also involve shoulders, arms depending on your setup and range of motion.
Is Close-Grip Dumbbell Press beginner-friendly?
Yes. This exercise is listed as beginner-friendly, which usually means the setup and learning curve are more manageable.
What equipment do I need for Close-Grip Dumbbell Press?
You will usually need Dumbbell for this variation.
How should I progress Close-Grip Dumbbell Press?
Start by making the reps smoother and more repeatable. Once the whole set looks controlled, add a small amount of load or one extra rep at a time.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.