Close-Grip Bench Press (Dumbbell)
Also called DB Close-Grip Bench Press
How to do it
Lie on a bench holding a dumbbell in each hand above your chest with palms facing each other and elbows tucked in close. Press the dumbbells straight up, then lower with control until they nearly touch your chest.
Setup
Lie with feet planted and shoulder blades pinned, holding one dumbbell above each side of the lower chest with palms facing inward. Stack wrists over elbows and keep the elbows close without pressing the bells together.
Where you should feel it
Primarily through both triceps with the chest and front delts assisting, while each shoulder controls its own dumbbell path. If the wrists tip or elbows flare, reduce the load and keep the forearms vertical.
When to use it
Use for triceps-focused pressing with independent loads and a neutral-grip option. It is useful for side-to-side balance and controlled volume in roughly the 8-15 rep range.