If you want to build bigger, stronger triceps and improve your pressing power, learning how to do close grip bench press with dumbbells is a game-changer. This variation shifts the focus from your chest to your triceps, offering a safer and more flexible alternative to the barbell version.
While the barbell close-grip is effective, dumbbells allow for a more natural wrist and arm path, reducing joint strain. They also demand more stabilisation from your muscles, leading to better overall development. But to get these benefits, you must master the form.
How to Do Close Grip Bench Press with Dumbbells
Getting the setup right is 90% of the battle. Rushing into the lift without proper positioning is a common mistake that limits gains and invites injury. Let’s break down the entire process from the ground up.
First, you need to choose the correct weight. This is not an exercise for ego-lifting. Start much lighter than your regular bench press to get used to the unique demand on your triceps.
Step-by-Step Setup and Execution
Follow these numbered steps precisely for each and every rep.
1. Select Your Dumbbells: Grab a pair of light to moderate dumbbells. Your triceps are a smaller muscle group, so they will fatigue faster than your chest.
2. Sit on the Bench: Sit at the end of a flat bench with a dumbbell resting on each knee. Ensure your feet are flat on the floor, about shoulder-width apart for a stable base.
3. The Clean to Start Position: Lie back while using your knees to help kick the dumbbells up one at a time. As you recline, press the weights up to a standard bench press start position, arms extended over your chest.
4. Adjust Your Grip: This is the crucial “close grip” part. Rotate your wrists so your palms are facing each other (neutral grip) and bring the dumbbells together until they are touching. The heads of the dumbbells should be in contact, with your hands and thumbs forming a tight, diamond-like shape between them.
5. Set Your Body: Squeeze your shoulder blades together and down, creating a slight arch in your upper back. Drive your feet firmly into the floor. Your hips, upper back, and head should remain in contact with the bench throughout the movement.
6. The Descent (Eccentric): Inhale as you slowly bend your elbows. Lower the dumbbells in a controlled straight line down to the lower part of your chest or upper abdomen. Your elbows should tuck in close to your sides, not flare out to the sides.
7. The Press (Concentric): Exhale and press the dumbbells back up to the starting position by extending your elbows. Focus on squeezing your triceps hard at the top of the movement, keeping the dumbbells touching.
8. Repeat: Maintain the tight grip and body position for your target number of reps.
Common Form Mistakes to Avoid
Even with good intentions, it’s easy to fall into bad habits. Watch out for these errors.
* Letting the Dumbbells Drift Apart: The entire point is the close grip. If the weights seperate, you shift work to your chest and shoulders and lose the triceps tension.
* Flaring Your Elbows: Allowing your elbows to point out to the sides turns this into a awkward chest flye and puts your shoulders at risk. Keep them tucked.
* Bouncing the Weights: Don’t use momentum by bouncing the dumbbells off your chest. This cheats your muscles and can cause injury. Use a controlled tempo.
* Lifting Your Head or Hips: Your body should be a solid platform. Lifting your head or hips off the bench disrupts stability and reduces effectiveness.
* Using Too Much Weight: This is the most frequent error. Heavy weight forces your body to recruit other muscles and compromises form. Prioritize the mind-muscle connection with your triceps.
Primary Muscles Worked
The close grip dumbbell press is a compound movement, but the emphasis changes dramatically.
* Triceps Brachii: These are the primary movers. All three heads (long, lateral, and medial) are heavily engaged to extend your elbow.
* Pectoralis Major (Chest): Acts as a significant secondary muscle, especially the lower and middle fibers, assisting in the pressing motion.
* Anterior Deltoids (Front Shoulders): These help initiate and stabilize the press, though the close grip minimizes their involvement compared to a standard press.
Benefits of the Dumbbell Variation
Why choose dumbbells over a barbell for your close-grip work? The advantages are clear.
* Reduced Wrist Strain: A neutral grip (palms facing) is often more comfortable than a pronated (overhand) barbell grip, especially for those with wrist issues.
* Greater Range of Motion: Dumbbells can be lowered deeper without the barbell hitting your chest, leading to a better stretch and muscle activation.
* Improved Stabilization: Each arm must work independently, correcting muscle imbalances and engaging more stabilizer muscles in your shoulders and core.
* Enhanced Mind-Muscle Connection: Feeling the dumbbells touch throughout the set helps you focus on squeezing your triceps together.
* Safety: You can easily dump the weights to the side if you fail a rep, making it a safer option for training without a spotter.
Programming and Practical Tips
To integrate this exercise effectively into your routine, consider these guidelines.
Add it to your upper body or “push” day. It works best after your main compound lifts like the standard bench press or overhead press.
For strength, aim for 3-5 sets of 5-8 reps with heavier (but still controlled) weight. For muscle growth (hypertrophy), target 3-4 sets of 8-12 reps with a focus on the squeeze and contraction.
Always perform 1-2 light warm-up sets to prepare your elbows and triceps for the movement. Pair it with other triceps exercises like overhead extensions or pushdowns for a complete workout.
Remember, consistency with proper technique is far more important than the number on the dumbbell. Progress slowly, adding weight only when you can complete all your sets with perfect form.
FAQ Section
How close should my grip be?
Your grip should be close enough that the heads of the dumbbells are touching throughout the entire movement. Your thumbs and hands will form a tight diamond shape in the center.
Is close grip dumbbell press better for triceps than skull crushers?
They are different. The close grip press is a compound movement, allowing you to use more weight and build overall strength. Skull crushers are an isolation exercise. Both are excellent and work well together in a routine.
Can I do this on an incline or decline bench?
Yes. An incline shifts slightly more emphasis to the upper chest and shoulders, while a decline may target the lower chest a bit more. The triceps remain the prime mover in both, especially with the close grip. Start with the flat bench to master the basic form first.
Why do I feel it more in my shoulders or chest?
This usually means your elbows are flaring out or the dumbbells have drifted apart. It can also mean the weight is to heavy. Deload, ensure the dumbbells are touching, and consciously tuck your elbows toward your ribs as you press.
How often should I train this movement?
Once, maybe twice, per week is sufficient for most lifters. Your triceps need 48-72 hours to recover between sessions, especially if your doing other pressing exercises.
Mastering the close grip dumbbell bench press will build impressive arm strength and definition. It teaches control, stability, and precise muscle engagement. Pay attention to the details, start light, and you’ll soon see and feel the difference in your triceps development and pressing prowess.