Dumbbell Close Chest Press
The dumbbell close chest press is a chest exercise performed by keeping both dumbbells pressed together throughout the movement. This creates continuous adduction tension on the pectorals, making it an effective movement for building inner chest strength and definition.
How to do it
- Lie flat on a bench holding a dumbbell in each hand at chest level.
- Press the dumbbells together and hold them touching throughout the movement.
- Lower the dumbbells toward your chest while maintaining constant inward pressure.
- Press the dumbbells back up to the starting position, keeping them in contact.
- Repeat for the desired number of repetitions.
Form cues
- Squeeze the dumbbells together firmly throughout the entire lift.
- Keep your feet flat on the floor to stay stable.
- Lower the weights slowly toward the center of your chest.
- Press up smoothly without letting the dumbbells drift apart.
Breathing: Inhale as you lower the dumbbells toward your chest, and exhale smoothly as you press them back up.
Common mistakes
- Allowing the dumbbells to separate, which reduces the inner chest tension that makes this exercise unique.
- Bouncing the weights off your chest, which uses momentum instead of muscle strength.
- Flaring your elbows out too wide, which can place unnecessary stress on your shoulder joints.
Muscles worked
Primary: pectorals. Secondary: triceps, front delts.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Alternatives
Take care if…
- If you feel sharp shoulder discomfort, ease off and choose a standard pressing variation.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why do I need to keep the dumbbells touching?
Pressing the dumbbells together creates continuous adduction tension, which focuses the effort on your inner pectorals and triceps.
What if I feel this more in my triceps than my chest?
That is normal because a closer grip naturally involves the triceps more. Focus on squeezing your chest muscles at the top of the movement.
How heavy should the dumbbells be?
Start with a lighter weight than your standard bench press so you can safely maintain inward pressure without losing control.