Close-Grip Push-Up off of a Dumbbell
Performed with a close (narrow) grip to shift emphasis, this variation primarily targets your Triceps, with support from Abdominals, Chest, Shoulders. It requires bodyweight and is best suited to intermediate lifters.
Intermediate level · Equipment: Bodyweight · Compound · Push
Primary muscles: Triceps Secondary muscles: Abdominals, Chest, Shoulders
How to perform Close-Grip Push-Up off of a Dumbbell
- Step 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.
- Step 2. Lower your body, allowing the elbows to flex while you inhale. Keep your body straight, not allowing your hips to rise or sag.
- Step 3. Press yourself back up to the starting position by extending the elbows. Breathe out as you perform this step.
- Step 4. After a pause at the contracted position, repeat the movement for the prescribed amount of repetitions.
Frequently asked questions
Which muscles does the close-grip push-up off a dumbbell primarily target?
This variation shifts the load significantly toward the triceps brachii. The narrow hand placement reduces chest involvement compared to a standard push-up.
How should I position my hands on the dumbbell for stability?
Place your hands on the handle or the weighted ends depending on the dumbbell shape. Ensure your wrists are stacked directly under your shoulders to maintain joint alignment.
What is a common mistake to avoid during this movement?
Avoid flaring your elbows out to the sides, which can strain the shoulder joints. Keep your elbows tucked close to your ribcage throughout the entire range of motion.
How can a beginner modify this exercise if it is too difficult?
Perform the movement with your knees on the floor to reduce the percentage of body weight being lifted. This allows you to focus on triceps engagement without compromising form.
What is the recommended set and rep range for triceps hypertrophy?
Perform 3 to 4 sets of 8 to 15 repetitions to failure or near-failure. This volume provides sufficient metabolic stress for muscle growth in the triceps.
Sample sets & reps for Close-Grip Push-Up off of a Dumbbell
- Beginner endurance: 3 sets × 8-12 reps, 60-90s rest. RPE 6-7, leave 3 reps in reserve.
- Hypertrophy: 4 sets × 12-20 reps, 60s rest. RPE 8, last set to failure.
- Conditioning: 3-5 sets × AMRAP for 30-45s, 30-60s rest. Steady pace, controlled tempo.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Triceps exercises
- Band Skull Crusher — band
- Bench Press - Powerlifting — barbell
- Bench Press with Chains — barbell
- Board Press — barbell
- Cable Incline Triceps Extension — cable
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