Exercise guide
Dumbbell Seated Close Grip Press
- Intermediate
- Compound
- Rep-based
- Chest
- Shoulders
- Upper arms
- Waist
The Seated Close Grip Dumbbell Press targets the anterior deltoids and triceps while engaging the upper chest, offering a shoulder-friendly alternative to standard presses. The neutral grip and tucked elbow position maximize vertical force and minimize joint impingement.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Sit upright on the edge of a flat bench with your feet planted firmly and core braced.
- Hold a dumbbell in each hand and bring them to shoulder height using your thighs for assistance.
- Position the dumbbells with a neutral grip (palms facing each other) and elbows tucked in front of your torso.
How to do it
- Exhale as you press the dumbbells vertically until your arms are fully extended overhead.
- Keep the dumbbells close together or touching throughout the entire movement.
- Inhale as you lower the weights under control back to the starting position at shoulder level.
- Maintain a steady tempo, taking approximately 2 seconds to lower the weights.
Form checklist
- Keep your elbows tucked forward, not flared out to the sides.
- Maintain a neutral spine and avoid arching your lower back as you press.
- Ensure your wrists remain stacked directly over your elbows.
- Keep your feet flat on the floor to provide a stable base.
Pro tips
- Actively squeeze the dumbbells toward each other to increase activation in the upper pectorals and triceps.
- Focus on driving through the heels of your palms to maximize triceps engagement at the top of the movement.
Make it harder
- Perform the exercise without back support to increase the demand on your core stabilizers.
- Incorporate a 3-second eccentric (lowering) phase to increase time under tension.
Frequently asked
- What muscles does the dumbbell seated close grip press work?
- The dumbbell seated close grip press primarily targets the triceps, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the dumbbell seated close grip press?
- The dumbbell seated close grip press uses dumbbell.
- Is the dumbbell seated close grip press good for beginners?
- The dumbbell seated close grip press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.