How to do the Push-up Close-grip Off Dumbbell
Push-up Close-grip Off Dumbbell is a beginner multi-joint compound pushing exercise targeting the Triceps in the Upper Arms region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Chest and Shoulders.
Push-up Close-grip Off Dumbbell demonstration · © GymiaFit
Push-up Close-grip Off Dumbbell at a glance
- Primary muscles
- Triceps
- Secondary muscles
- Chest, Shoulders
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Push-up Close-grip Off Dumbbell step by step
- 1Start in a push-up position with your hands placed close together, directly under your shoulders.
- 2Hold a dumbbell in each hand, resting them on the ground.
- 3Lower your body towards the ground by bending your elbows, keeping them close to your sides.
- 4Push through your palms to extend your arms and return to the starting position.
- 5Repeat for the desired number of repetitions.
Push-up Close-grip Off Dumbbell — questions
What muscles does the Push-up Close-grip Off Dumbbell work?
The Push-up Close-grip Off Dumbbell primarily targets the Triceps. It also recruits the Chest, Shoulders as secondary movers.
What equipment do I need for the Push-up Close-grip Off Dumbbell?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Push-up Close-grip Off Dumbbell suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Push-up Close-grip Off Dumbbell?
Dumbbell Decline Triceps Extension, Dumbbell Forward Lunge Triceps Extension, Dumbbell Incline Triceps Extension train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Push-up Close-grip Off Dumbbell demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.