Close-Grip Push-Up off of a Dumbbell
The Close-Grip Push-Up off of a Dumbbell is a intermediate compound movement that activates 4 muscle groups simultaneously. It primarily targets the Triceps, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The triceps handles the primary load during this movement. The abdominals and chest and shoulders assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • If reps become too easy, slow the tempo or add a pause at the hardest point rather than rushing through more reps.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Close-Grip Push-Up off of a Dumbbell work?
The Close-Grip Push-Up off of a Dumbbell primarily works the Triceps. Secondary muscles include the Abdominals, Chest, Shoulders, which assist during the movement.
Is the Close-Grip Push-Up off of a Dumbbell good for beginners?
The Close-Grip Push-Up off of a Dumbbell is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Close-Grip Push-Up off of a Dumbbell?
You need no equipment — just your bodyweight to perform the Close-Grip Push-Up off of a Dumbbell. This makes it ideal for home workouts.
Track Your Progress
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