Exercise

Close-Grip Dumbbell Press

Also known as: close grip dumbbell press, single dumbbell close grip press, tate press variant

Close-Grip Dumbbell Press is a compound exercise for the triceps and chest. Main target: triceps lateral head, triceps medial head and middle chest. Also works: anterior deltoid. Equipment: dumbbell.

EquipmentDumbbell

TypeCompound (multi-joint)

MovementPush

CategoryStrength

Muscles worked

Primary

Triceps lateral head Triceps medial head Middle chest

Secondary

Anterior deltoid

How to do it

Place a dumbbell standing up on a flat bench.
Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench with only your shoulders lying on the surface. Hips should be below the bench and your legs bent with your feet firmly on the floor.
Grasp the dumbbell with both hands and hold it straight over your chest at arm's length. Both palms should be pressing against the underside of the sides of the dumbbell. This will be your starting position.
Initiate the movement by lowering the dumbbell to your chest.
Return to the starting position by extending the elbows.