Arms / Intermediate / Compound (multi-joint)

Close-Grip Push-Up off of a Dumbbell

A dumbbell exercise for the triceps, with the abs, chest and front delts assisting.

At a glance

Primary

Triceps

Secondary

Abs, Chest, Front delts, Serratus anterior

Equipment

Dumbbells

Movement pattern

Horizontal push

Level

Intermediate

Type

Arms, Compound (multi-joint)

Loads the wrist. Use a load you can control and skip it if it causes pain.

How to do it

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

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