Most people treat the bench press like a chest-only affair. They lie down, grab the bar or the bells as wide as they can, and start pumping. But if you’re trying to build massive triceps or fix a sticky lockout, you’re missing the point. The close grip dumbbell bench press is basically the "secret menu" item of the lifting world. It’s effective. It's easy on the shoulders. Honestly, it’s one of those moves that feels weird until it suddenly clicks and your arms explode.
I’ve seen guys in the gym struggle with elbow pain for years. They swear off heavy pressing because their joints feel like they’re filled with glass. Then they try the close grip dumbbell bench press and suddenly, the pain vanishes. Why? Because dumbbells allow for a neutral grip. Your palms face each other. This takes the internal rotation out of the equation. It's a game-changer for anyone who has spent too much time under a straight barbell.
What Most People Get Wrong About the Close Grip Dumbbell Bench Press
There’s this weird myth that "close grip" means touching the dumbbells together. Don't do that. When you clank the weights together, you’re actually losing tension. Gravity is pulling the weights down, but by squeezing them together, you’re creating horizontal force that doesn't actually help your triceps. It just makes the rep feel clunky.
Keep them an inch apart. Seriously.
The real magic happens when you tuck your elbows. If your elbows are flaring out like a bird trying to take flight, you’re just doing a crappy chest press. Keep them tight to your ribs. You want to feel your triceps scraping your lats on the way down. That’s the sweet spot.
The Science of the "Crush" Grip
Some lifters prefer the "crush press" variation where you actually do squeeze the dumbbells together. While this increases pec activation—specifically that inner chest "line" everyone wants—it can actually detract from the triceps focus if you aren't careful. If your goal is arm size, stop focusing on the squeeze and start focusing on the range of motion.
A study published in the Journal of Strength and Conditioning Research actually looked at grip width and muscle activation. While it focused on barbells, the principle carries over: a narrower grip significantly increases the load on the triceps brachii while slightly reducing the involvement of the greater pectoralis major. With dumbbells, you get the added benefit of a deeper stretch because the bar isn't hitting your chest and stopping the movement.
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How to Actually Perform the Move Without Wrecking Your Shoulders
Start with the setup. Sit on the edge of the bench with the dumbbells on your knees. This is the safest way to get heavy weight into position. Kick your knees up one at a time as you lie back. It looks cooler than struggling to hoist them up from your chest, and it saves your rotator cuffs from unnecessary strain.
- The Grip: Hold the dumbbells with a neutral grip (palms facing each other).
- The Descent: Lower the weights slowly. Don't just let them fall. Count to three on the way down.
- The Bottom: Stop when the dumbbells are level with your chest. Don't bounce.
- The Drive: Press straight up. Think about pushing your body into the bench rather than just pushing the weights away.
It's a simple movement, but people rush it. They treat it like a secondary accessory move that doesn't deserve respect. Treat it like a primary lift. Go heavy, but keep the form surgical.
Why This Beats the Barbell Version Every Single Time
I love the barbell. I really do. But for triceps development, the close grip dumbbell bench press has a massive advantage: freedom of movement.
A barbell locks your wrists and elbows into a fixed plane. If your anatomy doesn't perfectly align with that plane, your joints pay the price. Dumbbells allow your wrists to rotate naturally. They allow your elbows to find their own path. This is why people with chronic tendonitis often find they can do the close grip dumbbell bench press with zero issues while the barbell version kills them.
- Range of Motion: You can go deeper.
- Unilateral Balance: You can’t let your dominant side take over.
- Safety: If you hit failure, you just drop the bells to the side. No "roll of shame" required.
Actually, let's talk about that "roll of shame." We've all been there. You're grinding out that last rep on a barbell close grip, and you realize you're not going to make it. It's terrifying. With dumbbells, the ego is lower because the weight is harder to stabilize. You’re safer, and ironically, you might get a better workout because you aren't afraid of being pinned.
Programming for Massive Arms
Don't just throw these in at the end of a workout when you're already toasted. If you want your triceps to grow, you need to hit them when they're fresh.
Try putting the close grip dumbbell bench press at the start of your "push" day or your arm day. Aim for 3 to 4 sets. The rep range should be between 8 and 12. Why? Because triceps respond incredibly well to time under tension. If you go too heavy (in the 3-5 rep range), your form will probably break down and your chest will take over.
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The "Mechanical Drop Set" Trick
If you really want to torch your arms, try this:
Perform a set of close grip dumbbell bench presses until you’re one rep away from failure. Immediately flare your elbows out and finish the set with regular dumbbell presses. By changing the mechanics, you allow the stronger chest muscles to help the fatigued triceps finish the job. It’s brutal. You’ll hate it. But it works.
Common Injuries and How to Avoid Them
The most common issue I see is "elbow flare." People start the set with good form, but as the triceps tire out, the elbows start drifting away from the body. This shifts the load to the front delts and the pec tendons. If you feel a pinch in the front of your shoulder, your elbows are too wide.
Another big one is "wrist collapse." Your wrists should stay stacked directly over your elbows. If they tilt back, you're asking for a strain. Grip those dumbbells like you’re trying to turn them into dust. A tight grip creates "irradiation," which essentially tells your nervous system to wake up and stabilize the joint.
According to Dr. Stuart McGill, a leading expert in spine and joint mechanics, maintaining a "stiff" neutral wrist position is vital for force transfer. If your wrist bends, you lose power. It’s like trying to push a car with a wet noodle.
The Subtle Difference Between This and a Hex Press
You’ll often hear people use these terms interchangeably. They shouldn't.
The Hex Press involves pressing the dumbbells against each other as hard as possible throughout the entire movement. It’s a great exercise for the chest. However, the close grip dumbbell bench press is about vertical displacement and triceps extension.
In a Hex Press, the tension is horizontal.
In a Close Grip Press, the tension is vertical.
If you want a bigger chest, do the Hex. If you want arms that fill out your sleeves, stick to the close grip.
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Specific Modifications for Different Body Types
Not everyone is built the same. If you have long arms (the "lanky lifter" syndrome), the close grip dumbbell bench press might feel awkward at the bottom. You might feel like you have to descend a mile before you hit your chest. If that's you, don't be afraid to do a "floor press" version.
Lying on the floor limits your range of motion, stopping your elbows exactly when they hit the ground. This takes the shoulders out of the bottom "danger zone" and focuses entirely on the lockout. It's a favorite of powerlifters like Dave Tate and the crew at Westside Barbell for a reason. It builds monstrous lockout strength.
Conversely, if you have a massive ribcage and short arms, you can probably handle a huge range of motion. Use that to your advantage. Get that deep stretch at the bottom to maximize hypertrophy.
Real World Results: What to Expect
You won't wake up tomorrow with 18-inch arms. Sorry. But within about four weeks of consistent pressing, you’ll notice your bench press lockout feels significantly stronger. You might also notice that your shirts fit a bit tighter around the mid-arm.
The triceps make up about two-thirds of your upper arm mass. If you’re only doing curls, you’re ignoring the majority of your potential. The close grip dumbbell bench press targets the lateral and medial heads of the triceps effectively, providing a thick, "horseshoe" look.
I remember a client who plateaued on his bench for six months. We swapped his secondary chest move for the close grip dumbbell press. Within eight weeks, his primary bench went up by 20 pounds. His triceps were the weak link, and we finally addressed it.
Actionable Steps for Your Next Workout
Stop overthinking it and just get under the weights. Here is exactly how to integrate this move into your routine starting today.
- Step 1: Choose a weight that is about 60% of what you’d normally use for a standard dumbbell bench press. The close grip is harder; don't let your ego pick the weights.
- Step 2: Focus on the "tuck." Before you even lower the weights, pull your shoulder blades back and down into the bench. Imagine you're trying to put your shoulder blades in your back pockets.
- Step 3: Perform 3 sets of 10 reps. Focus on a 3-second eccentric (lowering) phase.
- Step 4: Record your lifting. Use your phone to film a set from the side. Are your elbows flaring? Is the weight moving in a straight line? Adjust based on what you see.
- Step 5: Increase the weight by 2.5 to 5 pounds every two weeks. Progressive overload is the only way this works.
The close grip dumbbell bench press isn't flashy. It’s not a "cool" new exercise you’ll see in a viral TikTok. It’s just a fundamental, heavy-duty movement that builds real strength and real size. Keep your elbows in, your wrists straight, and your ego in check. Your arms will thank you.