Dumbbell Close-Grip Hammer Bench Press
A close-grip dumbbell bench press variation with neutral hammer grip that targets triceps and inner chest for strength and hypertrophy; reduces shoulder stress compared to wide-grip presses.
About Exercise
Equipment
Dumbbells, Flat Bench
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Triceps, Chest
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTriceps
9/10Lateral Head, Medial Head, Long Head
Chest
8/10Mid Chest
Shoulders
6/10Anterior Delts
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Lie supine on a flat bench with feet flat on the floor. Hold dumbbells with neutral grip, pressed together at chest level, elbows tucked to sides.
- Press dumbbells together firmly throughout.
- Inhale and lower dumbbells to chest, keeping elbows tucked.
- Exhale and press dumbbells upward over chest.
- Extend arms fully without locking elbows.
- Squeeze triceps and inner chest at the top.
- Lower controlled to start position.
- Repeat for reps.
Coaching Tips
Form Cues
- Tuck elbows to ribs
- Squeeze dumbbells tight
- Drive through triceps
- Keep wrists neutral
- Maintain slight lower back arch
Breathing
Inhale during the lowering phase, exhale during the pressing phase. Brace your core throughout.
Tempo
3-1-1
Range of Motion
Lower until dumbbells touch mid-chest; press until arms are fully extended but elbows unlocked.
Safety
Safety Notes
- Start with light weights to master form
- Avoid full elbow lockout to prevent hyperextension
- Use spotter for heavy loads
- Stop if shoulder or elbow pain occurs
Spotting
Spot from behind at wrists or elbows; assist upward on concentric phase if needed. For heavy sets, use rack safeties.
Common Mistakes
- Flaring elbows outward
- Bouncing dumbbells off chest
- Locking elbows at top
- Releasing squeeze on dumbbells
- Excessive back arching
When to Avoid
- Acute shoulder impingement
- Elbow joint pain
- Wrist instability
Flexibility Needed
- Shoulder horizontal flexion
- Elbow extension
- Wrist neutral mobility
Build Up First
- Mastery of standard dumbbell bench press form
- Core bracing technique
Also known as
Close-Grip Dumbbell Press, Hammer Grip Bench Press, Crush Press
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