pectoralsdumbbell
dumbbell close-grip chest press
dumbbell close-grip chest press is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Lie flat on a bench with your feet firmly planted on the floor. Hold a dumbbell in each hand with a neutral grip (palms facing each other) and place them tightly together over the center of your chest.
Step 2. Keep the dumbbells pressed firmly against each other throughout the entire movement, engage your core, and retract your shoulder blades for stability.
Step 3. Contract your chest and triceps to press the dumbbells straight up until your arms are fully extended, squeezing your inner chest hard at the peak without separating the dumbbells.
Step 4. Lower the dumbbells back down slowly to your chest under strict control, feeling the stretch in your pectorals without letting them bounce off your chest.
Muscles & body parts
Primary muscles
pectorals
Secondary muscles
tricepsdeltoids
Primary body parts
chest
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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