Close Grip Dumbbell Press Muscles Worked: The Key to Huge Triceps?

Written by Ben Bunting: BA, PGCert. (Sport & Exercise Nutrition) // British Army Physical Training Instructor // S&C Coach.

Tired of traditional chest exercises that barely seem to target your triceps?

The close-grip dumbbell press may be the answer. This exercise shifts the focus to your triceps while still building a strong chest.

Intrigued? Read on to discover exactly which muscles get worked and how to make this exercise work for you.

Quick Bite

Want to Improve Your Triceps?

Close-grip bench presses are more than just bench variations.

This tool targets lagging triceps.

The close-grip version of the Bench Press is a powerful triceps movement. It's a great alternative to the traditional or wider-grip Bench Press, which emphasises your upper chest.

This is a complete upper-body resistance exercise that also involves your pectorals and anterior deltoids as secondary muscles.

How to perform the Close Grip Dumbbell Press

By understanding the muscles worked during this exercise, you can incorporate it into your workout routine to build upper-body strength and definition.

The close-grip dumbbell press works the torso and back, as well as the shoulders and arms.

To do it effectively, engage your back and hips as you press the weights down to the sides of your chest.

You should also tuck your elbows in toward your body. This helps maximise tension in your back.

At the bottom of the press, keep your shoulders slightly depressed or retracted to maintain upper-back stability. You should also avoid letting your elbows flare out directly.

Close Grip Dumbbell Press Exercise Overview

The dumbbell press builds the chest and triceps.

You can activate your chest by using the crush press. This exercise involves pressing dumbbells together while squeezing the pecs.

The crush press also incorporates the triceps in a more significant way than other bench press variations.

Bodybuilders can use this exercise to build stronger triceps for other press variations.

The close-grip dumbbell press is a variation of the traditional dumbbell press, where the hands are positioned closer together on the dumbbells. 

This exercise primarily targets the triceps, the muscles on the back of the upper arm. 

It also engages the chest muscles (pectoralis major), shoulders (deltoids), and the upper back muscles (rhomboids and trapezius) to a lesser extent. 

By performing the close-grip dumbbell press regularly, you can effectively strengthen and define these upper-body muscles.

Benefits of incorporating the close grip dumbbell press into your workout routine

The close grip dumbbell press offers multiple benefits when incorporated into your workout routine.

Firstly, it primarily targets the triceps, which are often a secondary benefit in traditional chest exercises.

By strengthening and defining the triceps, you can improve the overall appearance and strength of your upper arms. It can also help with other 'push' exercises such as chest and overhead press.

Additionally, the close-grip dumbbell press also engages the chest, shoulders, and upper back to a lesser extent, providing a comprehensive upper-body workout.

Proper form and technique for performing the close grip dumbbell press

To perform the close grip dumbbell press with proper form and technique, start by sitting on a flat bench with a dumbbell in each hand.

Place your feet firmly on the ground and keep your back straight. Hold the dumbbells at shoulder level, with your palms facing each other and your elbows bent at a 90-degree angle.

 As you exhale, push the dumbbells up toward the ceiling, fully extending your arms.

Keep your elbows close to your body throughout the movement. Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position, inhaling as you do so.

Maintain control throughout the exercise and avoid using momentum to lift the weights.

Focus on engaging your triceps and chest muscles as you move. 

Start with a weight that lets you complete 8-12 repetitions with proper form, then gradually increase it as you get stronger.

You can also adjust the repetitions based on what you want to achieve, such as more strength or more endurance.

Always warm up before starting any exercise routine, and consult a fitness professional if you have concerns or questions about proper form.

Variations and modifications of the close grip dumbbell press for different fitness levels

The close-grip dumbbell press is a versatile exercise you can modify for different fitness levels. Here are some variations and modifications you can try:

1. Beginner level

If you're new to strength training or have limited upper-body strength, start with a lighter weight or even just your body weight. Perform the exercise on a stability ball or bench to add stability and support.

2. Intermediate level

Once you've built strength and confidence, you can increase the dumbbell weight. You can also try performing the exercise on an incline bench to target your upper chest muscles.

3. Advanced level

For an extra challenge, try performing the exercise on a decline bench to target your lower chest. You can also add supersets or drop sets to increase intensity.

Remember to always listen to your body and adjust the weight and intensity as needed.

Maintain proper form and avoid pain or discomfort during the exercise. 

Consulting with a fitness professional can help you determine the best variations and modifications for your fitness level and goals. 

Neutral-grip dumbbell bench press

A close-grip dumbbell bench press effectively strengthens the arm and chest muscles.

Other muscles involved include the rotator cuff, subscapularis, teres minor, and supraspinatus. 

Triceps

The close-grip dumbbell press is a great variation of the basic dumbbell press. It works the entire chest, but it works the triceps more than other versions of this exercise.

This exercise uses a narrow grip, and you need to maintain a lockout position before lowering the weights.

The close-grip dumbbell press targets the triceps. Keeping your elbows close to your body can make this exercise much more difficult.

The close-grip dumbbell press also works the pecs, the main group of chest muscles. 

Triceps Brachii

When you perform this exercise, focus on the triceps brachii. These are the muscles at the back of the upper arm.

Imagine that your triceps are a group of three muscles, each starting at a different place: the first part starts on the upper arm bone and the second two start from the back of the shoulder blade.

This three-part tendon attaches at the back of the elbow.

Key Benefits of Strong Triceps

• Elbow Extending: This action is what you do to finish the press. Straighten your arm and push the weight upward. It's a basic movement used for many everyday tasks, like reaching up to a high shelf or throwing a football.
• Stabilise your Elbow and Shoulder joints: Strong triceps support your elbow and shoulders, especially when you lift heavy weights. Stabilisation is important for maintaining proper form and preventing injury during exercise.
• Lockout Movement: At the top of the Flat Barbell Bench Press, the triceps are crucial to locking out your arms. The final push ensures you fully engage and strengthen the muscles.

Pectorals

This muscle has two parts. One attaches to the collarbone, and the other starts at your sternum.

These segments run across your chest and connect to your upper arm bone just below your shoulder.

Close-grip dumbbell press is an effective way to work the pectorals and triceps. In this exercise, you lie on your back with your palms facing each other and extend your arms.

When you press the weights upwards, make sure to bend your elbows slightly but not too much so that your upper chest isn't strained.

Another advantage of a close-grip dumbbell press is that it doesn't put as much stress on your shoulders as a standard bench press or wide-grip press.

People prone to shoulder pain are often recommended to use this exercise because it doesn't require heavy weights.

Close-grip dumbbell presses are often called the crush or squeeze press. They are very effective for working the upper chest, but they can be difficult for some people.

Fortunately, this exercise has many variations. Listed below are a few variations of this exercise.

Another great variation of the close-grip dumbbell press is the skull crusher. This exercise emphasises the triceps, but it also gives you a much larger range of motion.

This exercise also requires a little more strength in the elbows, so focus on this area before trying to lift the weights.

Close grip dumbbell presses are an excellent way to strengthen the pectorals and build the triceps.

Variety is key to gaining muscle, and the close-grip dumbbell press works both the pecs and triceps at once.

Benefits of Strong Pectoral Muscles

• Lift the Barbell: This is essential for lifting the barbell from your chest. This is a fundamental movement for bench pressing and any other pushing action.
• Squeeze Your Arms Together: Whenever your arms are squeezing together in front of your body, the pectoralis is working. Do this when you do exercises that require you to bring your arms toward your centerline. This will enhance the strength and definition of the pectoralis major.
• Stabilise your Shoulder: Your pectoralis major plays an important role in stabilising your shoulder joint. This stability is essential to prevent injury and ensure you can lift safely.

Anterior deltoids

Imagine the anterior deltoids, which are located at the front of the shoulder, as the shield that protects your upper arm.

The muscles begin at the collarbone, and then extend down to connect to the upper portion of the arm bone. Because of their position, they play an important role in many upper-body movements.

The closed grip is an important tool in building deltoids. It activates muscles on both sides of the shoulder as well as the supraspinatus and the infraspinatus.

This exercise also works the middle deltoid, which is rarely used during big compound movements.

This deltoid is mostly involved in exercises like upright row, seated rows, and reverse pec deck. You can also include rear-delt flyes to work this muscle group.

The front deltoid is the largest deltoid muscle in the shoulder. It raises the arm outward and away from the body.

During a close-grip dumbbell press, this muscle is more active than the side deltoid. The posterior deltoid is more active when performing pulling movements, such as pulling the arm behind the body.

The posterior delts are also active during close-grip dumbbell presses. These exercises are more effective than barbell presses, which only activate the anterior delts.

Benefits of Developed Anterior Deltoids

• Start the Press: As soon as you start to press the barbell up, your anterior deltoid muscles kick in. The deltoids help lift the barbell off your chest. They work with your chest and triceps.
• Raise Your Arm: Your anterior deltoids work when you raise your arm forward, whether it is during a Barbell Bench Press or reaching out to grab a thing. This is particularly true when you lift your arms forward and upward.
• Support Upper-Body Stability: Beyond just lifting, your anterior deltoids stabilise your shoulders when you press. This lets you perform the exercise effectively and safely, minimising the risk of injury.

Re-cap

1. Pectoralis Major

The close-grip dumbbell press primarily targets the pectoralis major, which is the large muscle group located in the chest. This exercise helps develop and strengthen the upper, middle, and lower portions of the chest, giving it a more defined, sculpted appearance.

2. Triceps Brachii

The triceps brachii, located on the back of the upper arm, is also heavily engaged during the close-grip dumbbell press. This exercise specifically targets the long head of the triceps, helping to build strength and size in this muscle group.

3. Anterior Deltoids

The anterior deltoids, or front shoulder muscles, are activated during the close grip dumbbell press. This exercise helps develop and strengthen the front portion of the shoulders, contributing to a well-rounded, balanced upper body.

4. Serratus Anterior

The serratus anterior, located on the sides of the ribcage, is also worked during the close grip dumbbell press. This muscle group helps stabilise the shoulder blades and assists arm movement, making it an important muscle to target for overall upper-body strength and stability.

5. Traps

The trapezius muscles, located in the upper back and neck, are engaged during the close-grip dumbbell press. This exercise helps strengthen and develop the upper traps, contributing to improved posture and overall upper-body strength.

6. Rhomboids

The rhomboids, located between the shoulder blades, are activated during the close grip dumbbell press. This exercise helps to strengthen and develop these muscles, which play a crucial role in maintaining proper posture and shoulder stability.

7. Biceps Brachii

Although not the primary muscle worked during the close grip dumbbell press, the biceps brachii, located on the front of the upper arm, are also engaged to a certain extent. This exercise helps to strengthen and develop the biceps, contributing to overall arm strength and definition.

By adding the close-grip dumbbell press to your workout routine, you can effectively target and strengthen these key muscle groups, improving upper-body strength, muscle definition, and overall fitness.

Expert Tips

1. Keep your elbows slightly bent, but don't lock them out completely.
2. Squeeze the dumbbells as tightly as you can to increase a phenomenon called "irradiation", which improves shoulder stability.
3. To keep your shoulders secure, press your shoulder blades together.
4. Imagine the movement of a fly pressed together. Together, press horizontally.
5. If you feel pain in the shoulder joint (specifically the front), make sure your shoulder blades have been retracted slightly and keep the shoulder girdle "packed".
6. Keep your abs tight and avoid allowing your lower back to arch excessively.
7. Do not allow your lower body to move while performing the exercise.

Conclusion 

There's no doubt about it: the regular barbell and dumbbell bench press is a fantastic exercise for building chest muscles, as millions of lifters have used it to achieve impressive physiques while increasing strength.

But for maximum muscle development and to prevent adaptation and stagnation of workouts, adding close-grip dumbbell presses may provide another form of stimulation to avoid plateauing or adaptation - especially during long training programs.

Close-grip dumbbell presses are an effective alternative to regular bench presses that target the inner pecs and triceps, providing variety without using cable machines or repeating the same exercises.

They suit beginners looking to add variety to their chest routine, and experienced lifters who want to hit the inner pecs without repeating the same exercise.

You can perform it on any type of bench - flat, incline or decline benches are suitable. You can even perform this exercise anywhere - perfect if performing just one type of chest exercise without cable machines!

Although primarily a chest exercise, close-grip dumbbell presses also benefit the triceps, with increased activation from pushing the dumbbells closer together to increase range of motion and activate more of your triceps.

The close-grip dumbbell press can also reduce shoulder strain compared to the traditional bench press, providing relief for some lifters with shoulder pain.

However, for maximum safety, you must still perform it correctly to lower injury risk and avoid unnecessary strain or pain during this lift.