Close-Grip Push-Up off of a Dumbbell
Close-Grip Push-Up off of a Dumbbell is a bodyweight – closed-chain push exercise involving Pectoralis major, Triceps brachii. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Pectoralis major, Triceps brachii
- Secondary muscles
- Anterior deltoid, Serratus anterior, Rectus abdominis, Gluteus maximus
- Exercise type
- Bodyweight – closed-chain push
Exercise technique
- Dumbbell support
Place a dumbbell upright on nonslip flooring, ensuring it will not tip or roll.
- Hands
Place both hands securely in a close position on the upper head.
- Plank
Step your feet back, brace your abdominals and glutes and keep a straight head-to-heel line.
- Elbow path
Direct your elbows backward close to your torso.
- Descent
Slowly bend your elbows as you bring your chest toward the dumbbell.
- Push
Exhale and press both palms into the head to raise your body as one unit.
- Top control
Repeat along the same line while maintaining dumbbell stability and wrist support.
Key technique points
- Use a dumbbell that cannot tip.
- Establish secure palm contact on the upper head.
- Keep your elbows close.
- Do not let your hips rise.
- Keep your head neutral.
- Do not hit the dumbbell on the descent.
Common mistakes
Unstable dumbbell
Do not work on a head that tips or slides under load; change the support surface first.
Insufficient palm support
Do not place your hands where they can slip off a narrow head; choose a broad, secure contact area suited to your hands.
Flaring the elbows
Do not spread your arms sideways as you lower; maintain triceps emphasis with a close elbow path.
Sagging the lower back
Do not drop your abdomen as your chest lowers; maintain the plank line with your abdominals and glutes.
Leading with the head
Do not reach your face toward the dumbbell instead of your chest; keep your neck aligned with your torso.
Hard bottom contact
Do not strike your sternum against the head to reverse direction; finish the descent with control, without contact or with only gentle, limited contact.
Frequently asked questions
Close-Grip Push-Up off of a Dumbbell: why is “Unstable dumbbell” a mistake?
Do not work on a head that tips or slides under load; change the support surface first.
Close-Grip Push-Up off of a Dumbbell: why is “Insufficient palm support” a mistake?
Do not place your hands where they can slip off a narrow head; choose a broad, secure contact area suited to your hands.
Close-Grip Push-Up off of a Dumbbell: why is “Flaring the elbows” a mistake?
Do not spread your arms sideways as you lower; maintain triceps emphasis with a close elbow path.
Close-Grip Push-Up off of a Dumbbell: why is “Sagging the lower back” a mistake?
Do not drop your abdomen as your chest lowers; maintain the plank line with your abdominals and glutes.
Close-Grip Push-Up off of a Dumbbell: why is “Leading with the head” a mistake?
Do not reach your face toward the dumbbell instead of your chest; keep your neck aligned with your torso.
Close-Grip Push-Up off of a Dumbbell: why is “Hard bottom contact” a mistake?
Do not strike your sternum against the head to reverse direction; finish the descent with control, without contact or with only gentle, limited contact.
What should I focus on when doing Close-Grip Push-Up off of a Dumbbell?
Use a dumbbell that cannot tip. Establish secure palm contact on the upper head. Keep your elbows close. Do not let your hips rise. Keep your head neutral. Do not hit the dumbbell on the descent.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.