Exercise guide
Close-Grip Dumbbell Press
This Close-Grip Dumbbell Press uses one dumbbell held vertically with both hands. Only the shoulders rest across the bench while the hips remain below it. The triceps perform much of the pressing work, with the chest and shoulders assisting.
Training context
Muscles worked by the Close-Grip Dumbbell Press
The triceps straighten the elbows while the chest and shoulders help control the dumbbell over the torso. Holding one dumbbell with both hands creates a narrow pressing position.
The source setup is unconventional and can be less stable than lying fully along a bench. The dumbbell must be held securely, and the bench should not move. A standard dumbbell squeeze press may be a more stable alternative.
Technique overview
Secure the dumbbell before lying back
Use a stable bench and confirm that both hands have a firm hold beneath the dumbbell head. Keep the shoulders supported and the feet planted as you lower the weight toward the chest. Extend the elbows to press it upward without allowing the dumbbell to tilt. Stop if the grip or bench position feels uncertain.
Treat this as an overview and use a range, pace, and setup you can control.