Ever tried the close-grip dumbbell press and felt your triceps instantly call you out? Short answer: it’s one of the best moves to grow arms while still hitting your chest. Using our best-selling dumbbells (5–150 lbs), you’ll build pressing power—stick around to learn how and why it works.
The classic bench press is a staple, but the close grip dumbbell press changes the game. By bringing the dumbbells closer, you shift the workload to your triceps while still keeping your chest engaged. This simple adjustment makes it a go-to move for lifters chasing both size and strength.
Tucked elbows are the secret. With the close grip dumbbell bench press, your triceps fire through the full press. For anyone struggling to bring their arms up to par, this exercise is a direct ticket to stronger, fuller triceps.
Barbells let you load heavy, but dumbbells let each arm work on its own. That independence helps fix strength imbalances. Plus, the close grip chest press with dumbbells offers a deeper stretch at the bottom, which often means better muscle recruitment.
Absolutely. The close grip db press is beginner-friendly when you start light. It teaches proper elbow positioning, strengthens stabilizers, and avoids some of the shoulder strain that can come from heavy barbell pressing.
Your triceps are the star here. Every lockout in the dumbbell close grip press puts them under serious tension, making this one of the best moves for targeted arm growth.
Don’t worry—the chest and shoulders aren’t left behind. They still contribute, especially during the lowering phase. Think of the close grip dumbbell bench press as teamwork, with the triceps taking the lead.
Quick answer: triceps first, chest second, shoulders for stability. That’s what the close grip bench press with dumbbells hits, and it does so with focus and efficiency.
Grip width matters more than most realize. Wide grips overload the chest. Narrow grips demand the triceps step up. Adjusting your hand placement changes the story of which muscles dominate.
This is your bread-and-butter variation. Flat bench, dumbbells close together, smooth press—done right, it’s a killer triceps builder.
Add an incline, and suddenly the upper chest joins the party. Pairing incline with a close grip is a smart way to target arms and chest together.
By pressing the dumbbells against each other during the lift, you create constant tension. The dumbbell squeeze press lights up the chest and arms simultaneously.
Want to make it harder? Swap the bench for a stability ball. This forces your core to stabilize while your triceps and chest do the pressing.
One arm at a time reveals weaknesses you didn’t know you had. The single-arm close grip press builds balance, control, and strength evenly across both sides.
Barbells load heavier. Dumbbells let you move freely. The close grip dumbbell bench press wins for joint-friendly pressing while still hitting the triceps hard.
Combine pressing with extensions, and you’ve got a hybrid move that blasts the triceps from start to finish. Perfect for anyone chasing both power and pump.
No dumbbells? Weighted dips, narrow push-ups, or cable presses can deliver a similar triceps-focused workout.
Slow it down or pause halfway. These tweaks increase time under tension, turning the close grip chest press into a serious muscle-builder.
Lie on a bench with dumbbells above your chest.
Bring the dumbbells together, palms facing in.
Lower slowly while keeping elbows tucked.
Press back up with control.
Flat bench, neutral grip, and a controlled up-and-down path. Keep it simple and consistent.
The biggest mistakes? Letting your elbows flare out, bending your wrists back, or going too heavy. Keep it clean to get the best results.
Breathe in as you lower, breathe out as you press. A steady rhythm keeps you strong and safe.
Pair dumbbell close grip press with push-ups for a simple but effective arm finisher.
The combination of presses and dips builds pressing strength while carving out triceps detail.
Mix in skull crushers and overhead presses for a complete triceps assault.
Base your push day around the close grip dumbbell bench press, then layer in other pressing variations.
From Troy urethane dumbbells to York cast iron adjustable dumbbells, you’ll find the right fit for your training style. Even neoprene or vinyl dumbbells work well for lighter sets.
Pressing with uncomfortable dumbbells is a fast way to ruin form. Smooth increments and balanced dumbbells make progress steady and safe.
Our best-selling dumbbells range from 5 lbs to 150 lbs. Top choices include Troy rubber dumbbells, Troy pro style dumbbells, and York cast iron dumbbells.
Machines are fine, but dumbbells win on versatility. One set lets you train far beyond the close grip bench press alternative.
Outfitting your gym? Ask about bulk pricing—we customize deals for larger orders.
We run weekly promos with 5% off our best-selling dumbbells. Stock up and save.
The close grip dumbbell press deserves a place in any chest and arm workout. From flat to incline, squeeze to single-arm variations, it offers endless ways to challenge your muscles.
If you’re serious about triceps size and pressing power, this is a move you shouldn’t skip. And with Troy, York, VTX, and Pro Style dumbbells available up to 150 lbs, you’ll have the perfect tools—plus discounts when you buy in bulk.
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