Push-Up Close-grip off Dumbbell

Push-Up Close-grip off Dumbbell

The Push-Up Close-grip off Dumbbell is an excellent exercise that targets multiple muscle groups in your upper body. It primarily focuses on developing your chest muscles, specifically the pectoralis major and minor. Additionally, it engages your triceps, shoulders, and core muscles, making it a great overall upper body strengthener. To perform this exercise, you will need a set of dumbbells. Start by assuming a standard push-up position with your hands on the dumbbells, just slightly wider than shoulder-width apart. Make sure your body forms a straight line from your head to your heels. Engage your core and glutes to maintain stability throughout the movement. As you lower your body towards the ground, keep your elbows close to your sides and aim to bring your chest as close to the floor as possible. This narrow hand placement emphasizes the work on your triceps and inner chest. As you push your body back up, exhale and fully extend your arms while keeping your core engaged. Remember to start with a weight that challenges you but allows you to maintain proper form throughout the exercise. As you become more comfortable with the movement, you can gradually increase the weight to continue challenging your muscles. Incorporating the Push-Up Close-grip off Dumbbell into your workout routine can help strengthen and tone your upper body. Combine it with other compound movements like squats, deadlifts, and pull-ups for a well-rounded strength training program. Always ensure proper warm-up and cool-down before and after your workouts to prevent injuries and aid in recovery.


  • Start by positioning two dumbbells parallel to each other on the floor, slightly closer than shoulder-width apart.
  • Assume a push-up position with your hands on the dumbbells, arms fully extended, and your body in a straight line from head to toe.
  • Engage your core and lower your body by bending your elbows, keeping them close to your sides, until your chest nearly touches the dumbbells.
  • Push through your palms and extend your arms, returning to the starting position.
  • Repeat for the recommended number of repetitions.

Tips & Tricks

  • Ensure proper form and technique to maximize the effectiveness of the exercise.
  • Start with a weight that allows you to perform the exercise with good form, and gradually increase the weight as you get stronger.
  • Engage your core muscles throughout the movement to maintain stability and prevent lower back injuries.
  • Control the movement both on the way down and on the way up, avoiding rapid or jerky motions.
  • Incorporate a full range of motion by lowering the dumbbells until your elbows are at or slightly below 90 degrees, and fully extending your arms at the top of the movement.
  • Use a spotter if attempting heavy weights to ensure safety and help with the lift if needed.
  • Maintain a steady breathing pattern throughout the exercise, exhaling during the lifting phase and inhaling during the lowering phase.
  • Warm up properly before attempting this exercise to prepare your muscles and joints for the workload.
  • Include variety in your training program by incorporating different sets, reps, and rest periods to keep challenging your muscles.
  • Listen to your body and give yourself enough time to recover between workouts to avoid overtraining and reduce the risk of injury.


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