Close-Grip Push-Up off of a Dumbbell

Triceps · Bodyweight

How to do it

Lie face down and **place both hands on an upright dumbbell**, one over the other or side by side. Body straight from heels to head. Lower your chest towards your hands keeping your elbows tucked and press. The dumbbell raises your hands slightly and closes the grip as far as it goes, which sends almost everything to the triceps. The classic mistake is letting the hips sag; squeeze glutes and tuck ribs from the first rep, because the lever here is long.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Core, Chest, Shoulders

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