Lie flat on a bench holding a dumbbell in each hand.
Position the dumbbells close together above your chest.
Plant your feet firmly on the floor.
Pull your shoulder blades back into the bench.
Keep your elbows close to your body.
Lower the dumbbells under control toward your chest.
Keep the dumbbells close together throughout the movement.
Press the dumbbells upward until your arms are extended.
Squeeze your chest and triceps at the top.
Repeat for the desired number of repetitions
PT Will Duru’s Perspective
The dumbbell close grip chest press is a strong exercise for building the chest and triceps together.
I like this movement because it keeps the elbows closer to the body, which can help people feel more control during the press.
It also places more demand on the triceps than a standard dumbbell chest press, making it useful for improving pressing strength.
Add this exercise to your training if you want stronger arms, better chest activation, and improved lockout strength for pressing movements.
About PT Will Duru
PT Will Duru is a Personal Trainer, Founder of the 12REPS strength training app, and holds a Sport and Exercise Science BSc (Hons).
Will has been featured in Men’s Health, The Times, The Telegraph, The Sun, Men’s Fitness, Coach, and i Newspaper.
Exercise Benefits
Builds chest strength
Strengthens the triceps
Improves pressing control
Helps develop lockout strength
Reduces excessive elbow flare
Supports better upper-body strength
Useful for chest and arm training
Frequently Asked Questions
Is the dumbbell close grip chest press good for beginners?
Yes. Start with light dumbbells and focus on keeping the elbows close to the body.
What muscles does the dumbbell close grip chest press work?
It mainly targets the chest, triceps, and front deltoids.
Is this exercise more for chest or triceps?
It works both, but the close grip places extra demand on the triceps.
Should the dumbbells touch during the movement?
They can stay close together, but they do not need to be forced together hard.
How many reps should I perform?
Aim for 8 to 12 reps for strength and muscle development.