Close-Grip Push-Up off of a Dumbbell

Also called dumbbell push-up, diamond dumbbell push-up and close grip push-up.

Works

Triceps, plus abs, chest and shoulders

Equipment

Bodyweight

Level

Intermediate

Type

Compound

How to do it

Setup. 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.

1. Lower your body, allowing the elbows to flex while you inhale. Keep your body straight, not allowing your hips to rise or sag.
2. Press yourself back up to the starting position by extending the elbows. Breathe out as you perform this step.
3. After a pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

Cues

• Both hands on an upright dumbbell.
• Body straight, glutes tight.
• Lower the chest to the dumbbell.
• Elbows tight, press up.

Common mistakes

• Hips sagging.
• Dumbbell rolling.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have sore wrists and a sore elbow. Pain that's sharp or gets worse set to set means stop.

Easier

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