Exercise

Close-Grip Push-Up off of a Dumbbell

Also known as: diamond push up dumbbell, close grip push up dumbbell, narrow push up on dumbbell, push-up close-grip off dumbbell

Close-Grip Push-Up off of a Dumbbell — position 2

Close-Grip Push-Up off of a Dumbbell is a compound exercise for the triceps. Main target: triceps lateral head and triceps medial head. Also works: middle chest, anterior deltoid and upper abs. No equipment needed — just your bodyweight.

EquipmentBodyweight

TypeCompound (multi-joint)

MovementPush

CategoryStrength

Muscles worked

Primary

Triceps lateral head Triceps medial head

Secondary

Middle chest Anterior deltoid Upper abs

How to do it

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.