Close Grip Dumbbell Press: Complete How To, Benefits, Alternatives And More

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The close grip dumbbell press is the exercise that separates the men from the boys. While it’s not a press you’re probably used to seeing,

this version offers many unique benefits that will make every other pushing movement more effective.

If you want bigger shoulders and arms that bring gasps of awe when you hit your double biceps pose, this is one of two movements that will get you there.

Close Grip Dumbbell Press Muscles Worked

Primary: Anterior Delts, Middle Delts

Secondary: Triceps Brachii (Long Head)

Stabilizers: Core Muscles, Rotator Cuff, Upper Trapezius

The close grip dumbbell press hits your entire shoulder girdle, but it is especially effective at targeting the anterior deltoid.

The anterior deltoid is the more “visible” of the three heads of the shoulder muscle, so strengthening it will make your shoulders look wider and thicker.

While this exercise also hits your triceps hard, it will primarily strengthen your elbow and forearm flexors.

The mid-range shoulder movement allows you to press the dumbbells like a bench press, focusing on triceps development.

Benefits

This movement will increase your pushing power, especially when it comes to the bench press. Many articles have been written on how to improve your bench, but there is a common theme – upper body pressing strength.

If you want to be strong at anything involving putting an object over your head with a straight arm, this is a great movement for you.

Get Great Results Doing Them This Way

Grab a pair of dumbbells and get into the starting position. Your feet should be shoulder width apart with your knees slightly bent for support.

Try to grip the dumbbells so that when you go down, your hands are over your elbows (if they aren’t naturally).

If you’re using heavy weight, this is not the place to go for a full range of motion. Your elbows will go up slightly as you come down, but it shouldn’t be too noticeable.

Press the weight over your head trying to bring it all the way up in one motion instead of letting it pause at shoulder level. This ensures that muscles are moving and not momentum taking over.

Close Grip Dumbbell Press Sets and Reps

This exercise should be done for 3-5 sets of 6-12 repetitions. The weight you use should be heavy enough that you can get all 12 reps without too much trouble.

Not so heavy that you can’t get another rep after your final set of 12 is complete. Make sure you are shooting for about 90% of your one rep max, but it’s okay if you go a bit lighter.

If you want bigger arms and shoulders, this is the one exercise that will make them explode onto the scene with maximum size and strength.

Incline Close Grip Dumbbell Press

The incline version of this movement is one of the best shoulder exercises for middle delts. The anterior head is still worked.

The concentration on the middle deltoid will make it the prime mover, giving your shoulders a fuller look.

Incline Variation Muscles Worked

Primary: Anterior Delts, Middle Delts

Secondary: Triceps Brachii (Long Head)

Stabilizers: Core Muscles, Rotator Cuff, Upper Trapezius

Decline Close Grip Dumbbell Press

The decline close grip dumbbell press offers the opposite benefits of the incline version. While it may not be as effective at overall shoulder development, it will definitely work your triceps hard.

Many people find that they can lift more weight on this exercise, so don’t be afraid to go heavy. If you want bigger arms, this is a great movement for that purpose.

Muscles Worked Using Decline Version

Primary: Triceps Brachii (Long Head)

Stabilizers: Core Muscles, Rotator Cuff, Upper Trapezius

Close Grip Dumbbell Press Triceps Extensions

This movement is a variation on the close grip press, but now you are focusing more on elbow flexion.

The long head of the triceps is responsible for this motion, so this exercise will give it a serious overload.

If you find yourself struggling with your lockout at the top of your bench press, this is a great assistance exercise to help you increase your numbers.

Close Grip Dumbbell Press Triceps Extensions Muscles Worked

Primary: Anterior Deltoid, Long Head of the Triceps Brachii

Stabilizers: Rotator Cuff, Triceps Brachii (Lateral Head), Forearm Extensor Group, Core Muscles

Close Grip Dumbbell Press vs Barbell Press

Many people find that they can lift more weight with a close grip barbell press. This is a very similar movement to the compound overhead press.

It’s not surprising that people do better on the barbell version. The best way to decide between this and the standing barbell press is by trying them both out and seeing which one works better for you.

Close Grip Dumbbell Press vs Overhead Barbell Press

Some people find that they can lift more weight when doing overhead movements such as the shoulder press or military press than on a close grip bench press.

That’s because your triceps do get in the way when pressing. As a result, you are never able to use all of your strength when performing pressing movements.

You can work around this problem by using the close grip bench press.

This will allow you to overload your delts and triceps in a way that is not possible when doing standing shoulder presses or military presses.

Close Grip Dumbbell Press Muscles Worked

Primary: Anterior Deltoid, Triceps Brachii (Long Head)

Stabilizers: Rotator Cuff, Core Muscles, Forearm Extensor Group

Close Grip Dumbbell Press Alternatives

If you find that this movement is too difficult to perform with good form and enough weight, there are a few alternatives that will help you work up to it.

One alternative is the lying close grip barbell press. This will give your body more support and take some of the strain off of your shoulders.

You can also try dumbbell floor presses. Like all floor movements, these allow for full range of motion overload without the worry of failing in mid-rep.

Incline Close Grip Barbell Press

Many people find that they can move more weight on the incline version of the close grip bench press than on the flat version because it takes some strain off their shoulders.

If you are having shoulder problems that prevent you from using heavy weight on the flat bench, then this is a great choice for you.

Incline Close Grip Barbell Press Muscles Worked

Primary: Anterior Delts, Clavicular Head of Pectoralis Major

Stabilizers: Core Muscles, Manubrium, Rotator Cuff

Decline Close Grip Dumbbell Press

Often times people find that their pressing strength improves when they go to a decline angle. This is because it puts your shoulders at their most advantageous angle for pushing weight.

If your chest development isn’t what it should be or if you have shoulder problems that prevent you from doing flat dumbbell presses, then try out this exercise. You may be surprised at how much your chest, shoulders and triceps have improved.