Close-Grip Dumbbell Bench Press
A bilateral dumbbell press on the flat bench with a narrow grip and tucked elbows.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Horizontal push
- Modality
- Strength
- Difficulty
- Beginner
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Bilateral
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Set the bench to a flat position and lie back with the upper back supported.
- Hold one dumbbell in each hand above the chest with the palms facing each other.
- Hold the weights close together with a small gap and keep the elbows near the ribs.
Do the rep
- Lower both dumbbells to a comfortable depth beside the chest.
- Press both dumbbells above the chest until both elbows extend.
What counts as a rep
One rep lowers both dumbbells to a comfortable depth beside the chest and returns both elbows to extension together.
One rep lowers both dumbbells to a comfortable depth beside the chest and returns both elbows to extension together.
Breathing
Breathe in as the dumbbells lower; exhale as you lift.
Cues
- Keep the wrists above the elbows.
- Keep the upper back supported.
Common mistakes
Weights drift out of line
What you seeA wrist moves away from its elbow.
FixUse less load and keep each wrist above its elbow.
A stable position helps you control the load.
Stop the set if
- Stop if you feel sharp pain.
- Stop if you lose your grip or cannot control the dumbbell path.
- End the set when you cannot meet the rep standard under control.
General educational content, not individual coaching or medical advice.
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