Form cues
- Keep elbows close
- Touch dumbbells together
- Press through palms
- Own the descent
Exercise
Dumbbell Close-Grip Press
Upper arms, dumbbell
A pressing movement with dumbbells held close together to emphasize triceps activation.
Target: triceps. Also works: pectoralis major, anterior deltoids.
Steps
- Lie flat on a bench with a dumbbell in each hand.
- Hold dumbbells together above chest, palms in.
- Lower dumbbells toward sternum, elbows tight to torso.
- Pause when elbows reach 90 degrees.
- Press dumbbells back up by extending arms.
Common mistakes
- Flaring elbows out
- Letting dumbbells drift apart
- Arching back excessively
- Lowering weights too far
Breathing
Inhale as you lower the dumbbells, exhale as you press up.
In the app, search for Dumbbell Close-Grip Press and add it to a workout.