Close-Grip Push-Up off a Dumbbell 7s · no sound

Close-Grip Push-Up off a Dumbbell

A close-grip push-up with both hands stacked on a single upright dumbbell under the chest.

Primary muscle
Triceps
Equipment
Dumbbell
Difficulty
Intermediate
Movement
Push
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How to do it

  1. Stand one dumbbell on its end on the floor under your chest.
  2. Place both hands on the top head, side by side, and step back into a high plank.
  3. Brace the trunk so the body is a straight line from head to heels.
  4. Lower the chest toward the dumbbell with the elbows tracking close to the ribs.
  5. Stop just short of the top head, then press back to straight elbows.
  6. Keep the dumbbell still; if it rocks, reset your hands and the plank before the next rep.

Common mistakes

  • Flaring the elbows, which turns a close-grip press into a standard push-up.
  • Letting the dumbbell rock, which dumps the wrists and the shoulder.
  • Piking or sagging the hips, which breaks the plank the chest is supposed to press from.
  • Locking the elbows hard at the top, which dumps tension off the triceps.

Muscles worked

Primary
Triceps
Secondary
ChestFront Delts

Good to know

What muscles does the Close-Grip Push-Up off a Dumbbell work?
Mainly the triceps. It also works the chest and front delts.
What equipment do you need for the Close-Grip Push-Up off a Dumbbell?
It uses dumbbells. Without it, the Barbell Close Grip Bench Press and the Bench Dips train the same muscles the same way.
Is the Close-Grip Push-Up off a Dumbbell good for beginners?
GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Bench Dips.

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