Close-Grip Push-Up off of a Dumbbell

Technique

How to perform Close-Grip Push-Up off of a Dumbbell

1. Place one dumbbell upright on a flat surface where it will stay steady, and put both hands on its upper end.
2. Step back into a straight push-up position with your feet on the floor.
3. Bend your elbows close to your sides and lower your chest toward your hands without letting your trunk sag.
4. Press back to straight arms while keeping the dumbbell stationary.
5. Repeat with a controlled descent and the same body alignment.

Programming relevance

Muscles involved

Primary targets: Pectoralis Major Sternocostal Head, Triceps Lateral Head, Triceps Long Head, Triceps Medial Head, Pectoralis Major Clavicular Head.