Close-Grip Push-Up off of a Dumbbell
Trains the Triceps.
- Equipment
- Dumbbells
- Mechanic
- Compound
- Force
- Push
- Level
- Intermediate
How to do it
- Set a hex dumbbell on the floor and place both hands on it, one on each end or overlapping.
- Take a push-up position with your body in one line from heels to head.
- Brace your stomach and squeeze your glutes.
- Lower your chest to the dumbbell, keeping the elbows tucked close to your sides.
- Stop when the chest touches your hands.
- Press back up to straight arms without letting the elbows flare.
Common mistakes
- Using a round-headed dumbbell. It rolls, and it rolls at the point your chest is on it — a hex dumbbell sits still and is the only sensible choice here.
- Letting the elbows flare. Elbows in is what aims the movement at the triceps, and the narrow hand position makes flaring uncomfortable as well as wrong.
- Letting the hips sag. The body holds one line; a narrow base makes that harder rather than easier.
- Expecting the dumbbell to add much range. It raises the hands an inch or two, which is a small change — the close grip is what makes the exercise, not the elevation.