Close-Grip Push-Up off of a Dumbbell
How do you do a close-grip push-up off of a dumbbell?
An intermediate strength exercise done using just your bodyweight that mainly works the triceps, with help from the abdominals, chest and shoulders. Lie on the floor and place your hands on an upright dumbbell. Supporting your weight on your toes and hands, keep your torso rigid and your elbows in with your arms straight. This will be your starting position.
Updated
Close-Grip Push-Up off of a Dumbbell demonstration
How to Perform
- 1Lie on the floor and place your hands on an upright dumbbell. Supporting your weight on your toes and hands, keep your torso rigid and your elbows in with your arms straight. This will be your starting position.
- 2Lower your body, allowing the elbows to flex while you inhale. Keep your body straight, not allowing your hips to rise or sag.
- 3Press yourself back up to the starting position by extending the elbows. Breathe out as you perform this step.
- 4After a pause at the contracted position, repeat the movement for the prescribed amount of repetitions.
Video Tutorial
Tips & Common Mistakes
- •Focus on controlled movements rather than speed or momentum
- •Maintain proper breathing - exhale during the exertion phase
- •Start with lighter weight to master the form before progressing
- •As a compound movement, this exercise works multiple muscle groups efficiently
Muscles Worked
Exercise Details
- Category
- Strength
- Force
- push
- Mechanic
- compound
- Level
- intermediate
Exercise Variations
Frequently Asked Questions
What muscles does Close-Grip Push-Up off of a Dumbbell work?
Close-Grip Push-Up off of a Dumbbell primarily targets the Triceps. It also works the Abdominals, Chest, Shoulders as secondary muscles.
What equipment do I need for Close-Grip Push-Up off of a Dumbbell?
Close-Grip Push-Up off of a Dumbbell requires Bodyweight.
Is Close-Grip Push-Up off of a Dumbbell suitable for beginners?
Close-Grip Push-Up off of a Dumbbell is classified as intermediate level. Beginners should master foundational movements first.
Alternatives to Close-Grip Push-Up off of a Dumbbell
Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.