Close-Grip Push-Up Off of a Dumbbell

Bodyweight push-up variation using a dumbbell as a grip point to intensify triceps engagement with a close grip.

Instructions

1. Lie on the floor and place your hands on an upright dumbbell. Position your hands close together on the dumbbell handle or near the top plate. Support your weight on your toes and hands, keeping your torso rigid and your elbows in with your arms straight. This will be your starting position.
2. Lower your body, allowing the elbows to flex while you inhale. Keep your body straight, not allowing your hips to rise or sag.
3. Press yourself back up to the starting position by extending the elbows. Breathe out as you perform this step.
4. After a pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

Tips

• Maintain a rigid plank position throughout the movement to engage your core.
• Tuck your elbows close to your body to maximize triceps activation.
• Lower yourself until your chest approaches the dumbbell, but avoid resting on it between reps.
• Keep your head neutral and gaze slightly forward.
• Progress by using a heavier dumbbell or performing more reps before adding weight.
• This variation is more tricep-focused than a standard wide-grip push-up.