Lying Close-Grip Dumbbell Press

Lying Close-Grip Dumbbell Press develops chest, shoulder, and triceps strength through a horizontal pressing pattern.

Primary muscle

Triceps

Primary musclesTriceps brachii

Secondary musclesPectoralis major, Anterior deltoids

Equipment

Dumbbells

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How to perform Lying Close-Grip Dumbbell Press

Follow the sequence in order, paying attention to the starting position, movement path, and finish described in each step.

Lie on a flat bench with a dumbbell in each hand, palms facing each other, and the weights touching or nearly touching above the chest.
Plant the feet, support the head and upper back, and keep the wrists stacked above the elbows.
Lower the dumbbells together toward the centre of the chest while the elbows remain close to the torso.
Press the weights upward while gently squeezing them together and keeping the shoulders supported.
Finish with straight arms without forcefully locking the elbows, then repeat through the same close-grip path.

Common Lying Close-Grip Dumbbell Press mistakes

Wrists folding backward

Stack each wrist above the forearm and keep the handle or weight centred over the heel of the hand.

Elbows flaring straight out

Use a comfortable diagonal elbow angle that keeps the forearms aligned with the resistance.

Losing trunk support

Keep the head and upper back supported, feet planted, and ribs controlled instead of arching to finish a repetition.

Forcing the bottom range

Stop before the shoulders roll forward or drop below the depth you can control.

When to modify or choose another exercise

Wrists folding backward: Stack each wrist above the forearm and keep the handle or weight centred over the heel of the hand.
Losing trunk support: Keep the head and upper back supported, feet planted, and ribs controlled instead of arching to finish a repetition.
Stop when the exercise produces sharp, catching, radiating, or increasing joint pain rather than the expected muscular effort.
Alternative Incline push-up or machine press: Use external support and a reduced balance demand while practising wrist, elbow, and shoulder alignment.

How to use Lying Close-Grip Dumbbell Press in a training program

Where it fits in a session

Use Lying Close-Grip Dumbbell Press early in a workout focused on triceps, or early in a full-body workout, when strength or technical progress is the priority; place it later when it supplies secondary volume.

How often to use it

Use one to three times per week as part of training the relevant muscle groups at least twice weekly; the same exercise does not need to appear in every session.

Starting rep ranges by goal

Goal	Sets	Reps or time	Rest	Effort and execution
Strength	2–4	3–6	2–4 min	Heavy, usually 2–3 clean reps in reserve
Muscle growth	2–4	6–12	90–180 sec	Usually 1–3 clean reps in reserve

Pairing and sequencing

Pair Lying Close-Grip Dumbbell Press with Barbell Bent Over Rows or Standing Face Pull for complementary pulling work.
Keep the second exercise light enough that it does not reduce pressing stability or shoulder position.

Scale the movement