What is Close-Grip Push-Up off of a Dumbbell? Close-grip push-up off of a dumbbell is a bodyweight exercise that targets the triceps, chest, and shoulders while adding an extra challenge by elevating the hands on dumbbells. This exercise helps strengthen the upper body and improve overall pushing strength.
Tutorial
- Start by placing two dumbbells parallel to each other on the floor, shoulder-width apart.
- Get into a push-up position with your hands on the dumbbells, palms facing inward, and closer together than in a traditional push-up.
- Keep your body in a straight line from head to heels, engage your core, and lower yourself down by bending your elbows.
- Push yourself back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Common Mistakes
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Allowing the hips to sag or sticking the buttocks up in the air, compromising form and reducing the effectiveness of the exercise.
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Flaring the elbows out to the sides, which can put unnecessary strain on the shoulders and elbows. - Not fully extending the arms at the top of the movement, missing out on the full range of motion.
Tips for Better Results
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Engage your core throughout the exercise to maintain stability and prevent sagging.
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Focus on keeping the elbows close to the body to target the triceps more effectively. - Squeeze your chest and triceps at the top of the movement for an extra contraction.
Muscles Worked
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Triceps: The primary muscle worked in this exercise, responsible for elbow extension.
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Chest: The chest muscles assist in the pushing movement. - Shoulders: The deltoids are engaged to stabilize the shoulders during the exercise.