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How to do it
- Stand one dumbbell on its end on the floor under your chest.
- Place both hands on the top head, side by side, and step back into a high plank.
- Brace the trunk so the body is a straight line from head to heels.
- Lower the chest toward the dumbbell with the elbows tracking close to the ribs.
- Stop just short of the top head, then press back to straight elbows.
- 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.