Close-Grip Push-Up off of a Dumbbell

About This Exercise

The Close-Grip Push-Up off a Dumbbell is a compound upper-body exercise that increases triceps and chest activation by limiting the range of motion and adding an element of instability. It effectively builds pushing strength and core stability.

1Setup

1. Place a single dumbbell vertically on the floor, ensuring it is on a stable, non-slip surface. 2. Kneel behind it and grip the handle with both hands, using a close, neutral grip (knuckles facing forward). 3. Walk your feet back into a high plank position, supporting your weight on your toes and hands. 4. Position your body so your wrists, elbows, and shoulders are stacked in a straight line. Brace your core and glutes to maintain a rigid torso.

2Execution

1. Inhale and slowly lower your chest toward the dumbbell handle by bending your elbows, keeping them close to your sides. 2. Descend until your chest is just above the handle or you feel a stretch in your triceps and chest. Avoid flaring your elbows out. 3. Exhale and press through your palms to powerfully extend your elbows, returning to the starting plank position. Maintain a straight body line throughout; do not let your hips sag or rise.

Pro Tips

• Press the dumbbell into the floor to engage your serratus anterior and stabilize the shoulder.
• Imagine squeezing a pencil between your elbows to maintain the close-grip path.
• Keep your neck neutral by looking at a spot on the floor just ahead of the dumbbell.