Close-Grip Dumbbell Press

Triceps

Close-Grip Dumbbell Press

LevelBeginner EquipmentDumbbell MechanicCompound ForcePush

A pressing movement where you hold two dumbbells together to emphasize the triceps.

Strength

Primary musclesTriceps

Secondary musclesChest Shoulders

Energy burned

≈ 23 kcalFor 3 × 8–12, rest 90s · ≈ 3.9 kcal/min

Estimate range 17–28 kcal (±25 %)

Muscle mass worked10 %

Effort during a set6.5 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Lie on a flat bench holding two dumbbells above your chest with palms facing each other.
2Press the dumbbells together so they touch.
3Plant your feet and keep your shoulder blades back.

How to perform

1Lower the dumbbells toward your chest while keeping them pressed together.
2Keep your elbows tucked in.
3Press the dumbbells up until your arms are straight.
4Maintain the squeeze between the dumbbells throughout.