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Exercises › Triceps › Close-Grip Push-Up off of a Dumbbell

Close-Grip Push-Up off of a Dumbbell

Close-Grip Push-Up off of a Dumbbell is an intermediate compound bodyweight exercise that mainly works your triceps, with help from your abs, chest and shoulders.

💪 Triceps🏋️ Bodyweight📈 Intermediate🔗 Compound🎯 3 sets of 8-15 reps
Close-Grip Push-Up off of a Dumbbell: starting position
Starting position
Close-Grip Push-Up off of a Dumbbell: end position
End position

How to do the close-grip push-up off of a dumbbell

  1. 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.
  2. Lower your body, allowing the elbows to flex while you inhale. Keep your body straight, not allowing your hips to rise or sag.
  3. Press yourself back up to the starting position by extending the elbows. Breathe out as you perform this step.
  4. After a pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

Muscles worked

Primary: TricepsSecondary: AbsSecondary: ChestSecondary: Shoulders

Sets and reps

Do 3 sets of 8-15 controlled reps, stopping 1-2 reps before failure. When you can do 15 easily, slow the tempo or add weight.

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Close-Grip Push-Up off of a Dumbbell alternatives

Exercises that train the same main muscle, including options with other equipment.

DipsBodyweight · BeginnerDip MachineMachine · BeginnerJM PressBarbell · BeginnerClose-Grip Dumbbell PressDumbbell · BeginnerRing DipsOther · IntermediateTriceps PushdownCable · Beginner

FAQ

What muscles does the close-grip push-up off of a dumbbell work?

It mainly works your triceps; your abs, chest and shoulders assist.

How many sets and reps of close-grip push-up off of a dumbbell should I do?

Do 3 sets of 8-15 controlled reps, stopping 1-2 reps before failure. When you can do 15 easily, slow the tempo or add weight.

Is the close-grip push-up off of a dumbbell good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

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