What muscles does the Narrow Dumbbell Press work?

The narrow or close grip press mainly targets the pectorals (chest muscles) as well as the triceps. It effectively activates your chest as you squeeze the pectorals while pressing the dumbbells together.

How to perform the Narrow Dumbbell Press the right way?

Sit on the bench and hold the dumbbells on your quads. Then lie down (kick the dumbbells with your legs if you need to) and lift the dumbbells above your chest.

Keep your bum and shoulder blades on the bench and your feet on the floor or the handles of the bench (you can also rest them on a small Reebok step). As long as you have these points of contact, your lower back can arch.

The dumbbells are touching each other and you have a neutral grip (palms are facing each other). Keep a slight bend on your elbows.

Bend your arms to your sides (keeping them close to your body), bringing both dumbbells towards the top of your chest (almost touching it). Squeeze your pectorals as you press the weights down.

Press the dumbbells back up.

Video demo:

Pro tips:

  • Always keep a slight bend on your elbows to avoid putting too much stress on your joints.

  • Make sure to retract your shoulders (pull them back and down as if you wanted to pinch them together).

How to tell if you’re doing it right:

You feel it in your upper and mid chest.