How to Do Close-Grip Push-Up off of a Dumbbell
Start and end of one clean rep of Close-Grip Push-Up off of a Dumbbell.
Quick facts
| Primary muscle | Triceps |
|---|---|
| Secondary muscles | Core, Chest, Shoulders |
| Equipment | Bodyweight |
| Category | Strength |
How to perform Close-Grip Push-Up off of a Dumbbell
- 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.
- Lower your body, allowing the elbows to flex while you inhale. Keep your body straight, not allowing your hips to rise or sag.
- Press yourself back up to the starting position by extending the elbows. Breathe out as you perform this step.
- After a pause at the contracted position, repeat the movement for the prescribed amount of repetitions.
Muscles worked
- Triceps (primary): straightens the elbow to lock out every press and pushdown.
- Core (secondary): braces the trunk and resists twisting to protect the spine.
- Chest (secondary): pushes the arms forward and across the body — your horizontal pressing power.
- Shoulders (secondary): raises and rotates the arms and drives everything overhead.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
Bodyweight movement: once you own the top of a rep range, progress by slowing the tempo, pausing at the hardest point, or moving to a harder variation instead of adding load.
Form tips
- Fix the elbows in place and let only the forearms move, keeping the load on the triceps.
- Own the largest range you can control with clean form before you chase extra reps.
- Treat every rep the same — a repeatable setup and bar path is what lets you add weight safely over time.
- Stop a rep or two short of failure on most sets to keep form clean and recover faster.
Common mistakes
- Letting the elbows flare and drift forward so the shoulders quietly take over.
- Cutting the range short to squeeze out extra reps instead of owning each full one.
- Chasing weight jumps before the current load feels solid on every rep.
Frequently asked questions
What muscles does Close-Grip Push-Up off of a Dumbbell work?
Close-Grip Push-Up off of a Dumbbell mainly works the triceps, with the core, chest, shoulders helping as secondary movers.
What equipment do I need for Close-Grip Push-Up off of a Dumbbell?
None — Close-Grip Push-Up off of a Dumbbell is a bodyweight movement, so you only need your bodyweight and a little space.
How many sets and reps should I do for Close-Grip Push-Up off of a Dumbbell?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. Bodyweight movement: once you own the top of a rep range, progress by slowing the tempo, pausing at the hardest point, or moving to a harder variation instead of adding load.
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