Animated GIF · Available via API
gif_boxDumbbell Close Grip Press
play_arrow Try via APItarget Target Muscle Groups
fitness_center Equipment
DumbbellCategory
strength
Mechanic
isolation
Cal/min
6.1
Force
push
Dumbbell Close Grip Press is a intermediate single-joint isolation pushing exercise targeting the Triceps in the Upper Arms region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Chest and Shoulders.
list_alt Step-by-Step Instructions
Sit on a flat bench with a dumbbell in each hand, resting on your thighs.
Using your thighs to help raise the dumbbells, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width.
Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
As you breathe in, slowly lower the dumbbells to your side until they are about level with your chest.
As you exhale, use your triceps to lift the dumbbells back to the starting position. Make sure to use only your triceps and do not use your forearms or biceps to help lift the dumbbells.
After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.
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