Close-Grip Dumbbell Press

How to do it

1. Lie on a flat bench and hold two dumbbells together over your chest.
2. Lower them to your chest keeping elbows close.
3. Press back up.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

How it compares

Compared with the Barbell Bench Press, it loads Chest 20 points lower, Triceps 15 points higher, Front delts 5 points lower. It needs Dumbbells + Bench where the other uses Barbell + Bench. Compared with the Dumbbell Flys, it loads Triceps 65 points higher, Front delts 20 points higher, Chest 10 points lower.

Other ways to train this

• Barbell Bench Press BarbellBenchIntermediate
• Dumbbell Bench Press DumbbellsBench
• Incline Dumbbell Press DumbbellsBench
• Chest Dips Dip stationIntermediate
• Push-Ups Bodyweight
• Machine Chest Press Machines
• Incline Barbell Press BarbellBenchIntermediate
• Dumbbell Floor Press Dumbbells
• Kettlebell Floor Press Kettlebells
• Decline Push-Ups BodyweightIntermediate
• Cable Chest Press Cable machine
• Smith Machine Bench Press Smith machineBench
• Diamond Push-Ups BodyweightIntermediate
• Incline Push-Ups BodyweightBench
• TRX Chest Press Suspension trainer
• Smith Machine Incline Press Smith machineBench
• Knee Push-Ups Bodyweight

Other exercises for the Chest

• Dumbbell Flys 90% DumbbellsBenchIntermediate
• Close-Grip Bench Press 45% BarbellBenchIntermediate
• Barbell Pullover 45% BarbellBenchIntermediate
• Straight-Arm Dumbbell Pullover 40% DumbbellsBench

Exercise illustrations and data by RepDB (repdb.co), used under licence.