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Dumbbell Close-Grip Push-Up
A close-grip push-up variation using dumbbells that targets triceps and inner chest to build upper body strength and hypertrophy; enhances core stability with neutral wrist position.
About Exercise
Equipment
Dumbbells, Body Weight
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Triceps, Chest
Secondary Muscles
Abs, Obliques
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTriceps
10/10Long Head, Lateral Head, Medial Head
Chest
8/10Mid Chest, Lower Chest
Shoulders
6/10Anterior Delts
Abs
4/10Obliques
3/10Programming
Typical Rep Range
8-20 reps
Rest Between Sets
60-120 seconds
How to Perform
Place two stable dumbbells on the floor parallel and narrower than shoulder-width. Grip handles with palms facing each other and assume a high plank position with body straight from head to heels.
- Engage core and glutes to maintain rigid plank.
- Inhale and bend elbows to lower chest toward dumbbells, keeping elbows tucked to ribs.
- Lower until chest is just above handles without sagging hips.
- Exhale and press through palms to extend arms fully.
- Repeat while keeping body aligned and elbows close.
Coaching Tips
Form Cues
- Elbows tucked tight
- Core braced firm
- Body straight line
- Press through palms
- Neutral wrist grip
Breathing
Inhale as you lower your body, exhale forcefully as you push up, and brace core throughout.
Tempo
2-1-1
Range of Motion
Lower until chest nearly touches dumbbell handles; push up to full arm extension with shoulders over hands.
Safety
Safety Notes
- Use hexagonal or rubber-coated dumbbells to prevent rolling
- Avoid if acute elbow or wrist pain exists
- Do not flare elbows to protect shoulders
- Progress from standard push-ups first
- Stop if form breaks to prevent lower back strain
Spotting
Spotting not typically needed; assist by supporting hips if form fails, or use elevated surfaces for regression.
Common Mistakes
- Elbows flaring outward
- Hips sagging down
- Arching lower back
- Rushing the descent
- Hands too close together
When to Avoid
- Acute shoulder impingement
- Wrist or elbow joint issues
- Lower back instability
Flexibility Needed
- Adequate shoulder flexion
- Wrist extension for neutral grip
- Ankle dorsiflexion for plank stability
Build Up First
- Proficiency in standard push-ups
- Core bracing competency
- Basic plank hold for 30 seconds
Also known as
Close-Grip Dumbbell Push-Up, Dumbbell Triceps Push-Up, Narrow-Grip Dumbbell Pushup
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