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
Secondary muscles
Primary body parts
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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