Close-Grip Push-Up off of a Dumbbell
How to do the Close-Grip Push-Up off of a Dumbbell
- 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.
How to program the Close-Grip Push-Up off of a Dumbbell
Sets and reps
As a compound movement, the Close-Grip Push-Up off of a Dumbbell responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Close-Grip Push-Up off of a Dumbbell is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Close-Grip Push-Up off of a Dumbbell work?
The Close-Grip Push-Up off of a Dumbbell primarily targets the Triceps. It also recruits the Abdominals, Chest, Shoulders as supporting muscles.
What equipment do I need for the Close-Grip Push-Up off of a Dumbbell?
You need Body Only. Difficulty level: Intermediate.
How many sets and reps of the Close-Grip Push-Up off of a Dumbbell should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
