Close-Grip Push-Up off of a Dumbbell
A intermediate strength exercise for the triceps, done with just your bodyweight.
- Main muscles
- Triceps
- Also works
- Abs, Chest and Shoulders
- Equipment
- Bodyweight
- Level
- Intermediate
- Type
- Compound
- Movement
- Push
How to do the Close-Grip Push-Up off of a Dumbbell
- 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.
- Lower your body, allowing the elbows to flex while you inhale. Keep your body straight, not allowing your hips to rise or sag.
- Press yourself back up to the starting position by extending the elbows. Breathe out as you perform this step.
- After a pause at the contracted position, repeat the movement for the prescribed amount of repetitions.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Close-Grip Push-Up off of a Dumbbell
Push-Ups - Close Triceps PositionBodyweight · Intermediate
Bench DipsBodyweight · Beginner
Body-UpBodyweight · Intermediate
Dips - Triceps VersionBodyweight · Beginner
Incline Push-Up Close-GripBodyweight · Beginner
Body Tricep PressBodyweight · Beginner
Decline Close-Grip Bench To Skull CrusherBarbell · Intermediate
One Arm Floor PressBarbell · Intermediate
Questions
What muscles does the Close-Grip Push-Up off of a Dumbbell work?
Mainly the triceps, with the abs, chest and shoulders helping.
Is the Close-Grip Push-Up off of a Dumbbell good for beginners?
It's rated intermediate. Beginners can build up to it with Bench Dips first.
What can I do instead of the Close-Grip Push-Up off of a Dumbbell?
Good alternatives that train the triceps: Push-Ups - Close Triceps Position, Bench Dips, Body-Up or Dips - Triceps Version.
How many sets and reps of the Close-Grip Push-Up off of a Dumbbell should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).