Close-Grip Push-Up on a Dumbbell
Muscles worked
Instructions
- 1Lie 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.
- 2Lower your body, allowing the elbows to flex while you inhale. Keep your body straight, not allowing your hips to rise or sag.
- 3Press yourself back up to the starting position by extending the elbows. Breathe out as you perform this step.
- 4After a pause at the contracted position, repeat the movement for the prescribed amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Close-Grip Push-Up on a Dumbbell
The close-grip push-up on a dumbbell has you place both hands on the head of an upright dumbbell, naturally narrowing your grip to less than shoulder width and shifting the push-up emphasis toward the triceps rather than the chest. The slight elevation from the dumbbell also allows a bit more range of motion than a standard floor push-up. It's an accessible variation to intensify triceps work without any dedicated gym equipment.
check_circleBenefits
- check_circleEmphasizes triceps work more than a standard push-up
- check_circleSlightly deeper range of motion thanks to the elevation
- check_circleRequires only a single dumbbell as equipment
- check_circleAlso builds core bracing throughout the movement
lightbulbExecution tips
- lightbulbChoose a stable dumbbell that won't roll during the set
- lightbulbKeep the elbows tucked close to the body
- lightbulbKeep the body perfectly straight, without arching the lower back
- lightbulbControl the descent instead of dropping toward the dumbbell
warningCommon mistakes
- warningAn unstable dumbbell that shifts during reps
- warningHips sagging or piking up too much
- warningElbows flaring out, reducing triceps involvement
- warningToo short a range of motion that cuts the movement at the top
helpFrequently asked questions
What type of dumbbell should I use?expand_more
A hex dumbbell or one with fixed plates is more stable than a round dumbbell that can roll.
Is this harder than a regular push-up?expand_more
Yes, the narrower grip and deeper range place more demand on the triceps and require more strength.
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