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Dumbbell Single-Arm Close-Grip Bench Press

Intermediate

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Unilateral dumbbell press with elbows tucked targeting triceps and inner chest for strength and hypertrophy; builds unilateral stability and corrects imbalances.

About Exercise

Equipment

Dumbbells, Flat Bench

Difficulty

3/5 • Intermediate

Primary Muscle Groups

Triceps, Chest

Secondary Muscles

Abs, Obliques

Popularity Score

Goals

Strength

Hypertrophy

Training Style

Bodybuilding

Functional Training

Setup Requirements

Requires Rack

Requires Bench

Yes

Requires Spotter

Space Needed

Small

Noise Level

Low

Muscle Breakdown

View Muscle Map

Triceps

10/10

Lateral Head, Medial Head

Chest

8/10

Mid Chest

Shoulders

6/10

Anterior Delts

Abs

4/10

Obliques

4/10

Programming

Typical Rep Range

6-12 reps

Rest Between Sets

60-120 seconds

How to Perform

Lie supine on a flat bench with feet flat on the floor. Hold one dumbbell above your chest with a neutral grip, elbow tucked to your side, and core braced.

Inhale and lower the dumbbell toward your chest, keeping elbow tucked and close to body.
Lower until upper arm is parallel to the floor or slightly below.
Exhale and press the dumbbell straight up to full arm extension without locking elbows.
Squeeze triceps at the top while maintaining core stability.
Repeat for reps, then switch arms.

Coaching Tips

Form Cues

Tuck elbows tight
Brace core hard
Press through triceps
Keep shoulder down
Avoid torso rotation

Breathing

Inhale during the lowering phase and exhale forcefully during the press. Brace your core throughout to resist rotation.

Tempo

3-1-1

Range of Motion

Lower until elbow is level with or slightly below the bench for full chest and triceps stretch; press to near-full extension without hyperextending elbows.

Safety

Safety Notes

Avoid if acute shoulder impingement present
Use lighter weight if core stability is poor
Do not lock elbows at top to prevent joint strain
Ensure stable bench to avoid tipping
Consult professional for wrist or elbow pain

Spotting

Spotter can assist with unracking heavy dumbbells or provide light touch support at elbow during heavy sets; not typically required for moderate loads.