Upper Arms Exercise · Dumbbell

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Push-Up Close-Grip Off Dumbbell

Placing the hands on a dumbbell narrows the grip and raises the hands slightly off the floor, which shifts more emphasis onto the triceps compared to a standard-width push-up. The added height also lets the chest dip slightly lower at the bottom for a bit more range.

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Also known as: Pushup Close-grip Off Dumbbell, Push-up Close-grip Off Db, Push-up Close-grip Off Dumbell

Category

Upper Arms

Equipment

Dumbbell

Target

Triceps

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Push-Up Close-Grip Off Dumbbell

1. Get into a push-up position with your hands close together, positioned directly beneath your shoulders.
2. Grip a dumbbell in each hand, with the dumbbells resting on the floor.
3. Bend your elbows, keeping them tucked near your sides, to lower your body toward the ground.
4. Push through your palms to straighten your arms and return to the top.
5. Complete your planned set count, emphasizing full range of motion and strong peak contraction in the triceps.

Technique & Form Tips

Press by straightening the elbows while controlling the movement of the upper arms. Bench presses, push-ups and dips use different support points and shoulder positions; match the setup and range to the demonstrated variation.

Common Mistakes to Avoid

• Extreme elbow flare: Adjust the angle of your upper arms to find a comfortable position for your shoulders.
• Using the wrong shoulder setup: Follow the specific support and shoulder movement shown. A bench-press setup does not apply unchanged to a push-up or dip.
• Using momentum: Control the descent and ascent to focus on steady movement.

How to Breathe During This Exercise

Exhale during the pushing phase and inhale during the return.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Push-Up Close-Grip Off Dumbbell mainly targets your Triceps, with your Chest helping support the movement, along with your Shoulders.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band · Biceps

More Triceps Exercises

Band Side Triceps Extension Band · Triceps Barbell Close-Grip Bench Press Barbell · Triceps Barbell Decline Close Grip To Skull Press Barbell · Triceps Barbell Incline Close Grip Bench Press Barbell · Triceps Barbell Incline Reverse-Grip Press Barbell · Triceps Barbell Jm Bench Press Barbell · Triceps

Equipment Alternatives

Don't have dumbbell? These target the same triceps with different equipment.

Bench Dip (knees Bent) Body Weight · Triceps Barbell Close-Grip Bench Press Barbell · Triceps Exercise Ball Dip Stability Ball · Triceps EZ Barbell Jm Bench Press EZ Barbell · Triceps

FAQ

What muscles does the Push-Up Close-Grip Off Dumbbell work?

The Push-Up Close-Grip Off Dumbbell mainly works your triceps. It also helps strengthen your chest and shoulders. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Push-Up Close-Grip Off Dumbbell?

You do the Push-Up Close-Grip Off Dumbbell with a dumbbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Push-Up Close-Grip Off Dumbbell?

One mistake to watch for is extreme elbow flare: Adjust the angle of your upper arms to find a comfortable position for your shoulders.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Push-Up Close-Grip Off Dumbbell?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.

What's a good alternative to the Push-Up Close-Grip Off Dumbbell?

The Bench Dip (knees Bent) trains your triceps with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.