Close-grip dumbbell bench press: how to do it, muscles worked and variations

Horizontal push with dumbbells and triceps emphasis.

Main muscles

Pectoralis major, Triceps brachii

Secondary muscles

Deltoid

Equipment

Dumbbell, Flat bench

Variations

2

Image: start and end of the movement.

Close-grip dumbbell bench press

Press with a neutral or close grip that trains chest and triceps with a free shoulder path.

Form. Set your shoulder blades, lower the dumbbells with elbows near the trunk and push without clashing them at the top.

Common mistake. Flaring the elbows excessively, losing foot support, or bouncing off the chest.

Pectoralis major, Triceps brachii · Dumbbell, Flat bench

Incline close-grip dumbbell press

Incline bench press with the dumbbells together and palms facing each other, which emphasizes the upper pec and triceps.

Form. Set the bench to about 30 degrees, bring the dumbbells together over your chest with a neutral grip, lower them touching to the upper chest with elbows close to the body and push until extended.

Common mistake. Letting the dumbbells drift apart during the range, flaring the elbows, setting the bench too steep, or bouncing off the chest.

Pectoralis major, Triceps brachii · Dumbbell, Flat bench

The muscles listed are an editorial reference, not a measurement. Adjust the range and the load to what feels comfortable.

In the app every exercise has its full animation: over 600 exercises and over 700 demonstration videos.

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