Dumbbell Close Grip Push-Up
In SetGrip: Close Grip Push-Up (Dumbbell)
Gripping dumbbell handles set close together keeps your wrists neutral instead of extended flat on the floor, and the handle height adds an inch or two of depth at the bottom. It suits lifters who want close grip triceps work but find the standard floor version uncomfortable on the wrists.
How to do the Dumbbell Close Grip Push-Up
- Start in a push-up position with your hands placed close together, directly under your shoulders.
- Hold a dumbbell in each hand, resting them on the ground.
- Lower your body towards the ground by bending your elbows, keeping them close to your sides.
- Push through your palms to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Tip: Screw your hands into the floor as if turning the fingers outward to set the shoulders before each set.
Muscles worked
Primary
Triceps · Arms
The triceps finish the rep by locking the elbows, and they do more work the narrower your hands are.
Common mistakes
- Hips sagging or piked — the body should stay a straight line from head to heels; squeeze the glutes and brace the abs before each rep.
- Elbows flared to 90 degrees — flaring the arms out wide loads the shoulder joint; keep the elbows tucked to about 45 degrees from the torso.
- Cutting the bottom short — chest should come to within a fist of the floor; if that means fewer reps, do fewer reps.
- Head dropping first — the chin reaching for the floor makes it look like a rep when it is not; keep the head neutral and lead with the chest.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Push-ups work as a warm-up before bench press, as a finisher after chest work or as the main push exercise when training with no equipment. Superset them with inverted rows or a band pull-apart for balance.
Variations and alternatives
Similar exercises
Without dumbbell
Frequently asked questions
What muscles does the Dumbbell Close Grip Push-Up work?
The Dumbbell Close Grip Push-Up primarily works the triceps. It also involves the pectorals and delts, which assist the movement and stabilise the joints.
Is the Dumbbell Close Grip Push-Up good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Dumbbell Close Grip Push-Up with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Dumbbell Close Grip Push-Up?
If you cannot do the Dumbbell Close Grip Push-Up, try the Close Grip Push-Up, the Kneeling Close Grip Push-Up or the Incline Close Grip Push-Up. Each of them trains the triceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Dumbbell Close Grip Push-Up, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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