Close-Grip Push-Up off of a Dumbbell

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

Role	Muscles
Primary	triceps
Secondary	abs, chest, shoulders
Equipment	no equipment
Difficulty	intermediate
Type	compound

Train the same muscles a different way

6 alternatives for the same triceps, with and without kit.

Close-Grip Dumbbell Press Dumbbell Lying Dumbbell Tricep Extension Dumbbell Standing One-Arm Dumbbell Triceps Extension Dumbbell Tate Press Dumbbell Close-Grip Barbell Bench Press Barbell Decline Close-Grip Bench To Skull Crusher Barbell

Easier than the Close-Grip Push-Up off of a Dumbbell

Same movement pattern, lower entry difficulty — work up from here.

Bench Dips beginner · Bodyweight Close-Grip Barbell Bench Press beginner · Barbell Close-Grip Dumbbell Press beginner · Dumbbell

Harder than the Close-Grip Push-Up off of a Dumbbell

Bench Press with Chains expert · Barbell

Superset the Close-Grip Push-Up off of a Dumbbell with

Opposing biceps work — alternate sets without extra rest.

Drag Curl biceps High Cable Curls biceps Dumbbell Prone Incline Curl biceps Lying Cable Curl biceps

Common 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, with the abs, chest, and shoulders as secondary movers. Bench Dips, Close-Grip Barbell Bench Press, and Close-Grip Dumbbell Press train the same muscle, across 9 equipment types.

What equipment do you need for the Close-Grip Push-Up off of a Dumbbell?

None — the Close-Grip Push-Up off of a Dumbbell is bodyweight, so it works at home, in a hotel room or outdoors. Bench Dips and Close-Grip Barbell Bench Press also need nothing.

Is the Close-Grip Push-Up off of a Dumbbell suitable for beginners?

It is rated intermediate. Start with Bench Dips, Close-Grip Barbell Bench Press, and Close-Grip Dumbbell Press and work up.

Where should the Close-Grip Push-Up off of a Dumbbell go in a workout?

Early — the Close-Grip Push-Up off of a Dumbbell is compound, working 4 muscle groups, so run it first or second while you are fresh, then superset Drag Curl and High Cable Curls later.

Similar exercises

Bench Dips Bodyweight Close-Grip Barbell Bench Press Barbell Close-Grip Dumbbell Press Dumbbell Close-Grip EZ-Bar Press EZ Curl Bar Decline Close-Grip Bench To Skull Crusher Barbell Dip Machine Machine