Close-Grip Push-Up off of a Dumbbell

An intermediate strength exercise for the triceps, abs, chest and shoulders, done with a dumbbell.

Movement guide

Close-Grip Push-Up off of a Dumbbell

Demand · source-assignedMedium (unreviewed)

Equipment requiredBodyweight + A dumbbell

Muscle focusTriceps · Abs · Chest · Shoulders

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

Close-grip incline push-up demonstrated on the 3D figure

3D demoClose-grip incline push-upBeginner · Other / check instructions

Similar move, beginner grade.

This move

Close-Grip Push-Up off of a Dumbbell demonstrated on the 3D figure

3D demoClose-Grip Push-Up off of a DumbbellIntermediate · A dumbbell

Intermediate grade (source-assigned).

Harder option

Archer push-up demonstrated on the 3D figure

3D demoArcher push-upAdvanced · No equipment

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.
Lower your body, allowing the elbows to flex while you inhale. Keep your body straight, not allowing your hips to rise or sag.
Press yourself back up to the starting position by extending the elbows. Breathe out as you perform this step.
After a pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Triceps. Also: Abs, Chest, Shoulders.

Equipment

A dumbbell

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Clap push-up demonstrated on the 3D figure

3D demoClap push-upAdvanced · No equipment

Close-grip push-up (close triceps position) demonstrated on the 3D figure

3D demoClose-grip push-up (close triceps position)Intermediate · No equipment

Diamond push-up demonstrated on the 3D figure

3D demoDiamond push-upIntermediate · No equipment

Feet-elevated push-up demonstrated on the 3D figure

3D demoFeet-elevated push-upAdvanced · A bench or box

Incline push-up demonstrated on the 3D figure

3D demoIncline push-upBeginner · A bench or box

Knee push-up demonstrated on the 3D figure

3D demoKnee push-upBeginner · No equipment

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Questions people ask

What muscles does the Close-Grip Push-Up off of a Dumbbell work?

Mainly the triceps, with help from the abs, chest and shoulders.

What equipment do I need for the Close-Grip Push-Up off of a Dumbbell?

A dumbbell.

Is the Close-Grip Push-Up off of a Dumbbell good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Close-grip incline push-up.

What is an easier alternative to the Close-Grip Push-Up off of a Dumbbell?

Try the Close-grip incline push-up. It works similar muscles at a lower grade.

How do I make the Close-Grip Push-Up off of a Dumbbell harder?

Progress to the Archer push-up, or add load, range or slower lowering once your form is solid.