Push-up Close-grip Off Dumbbell
Skip the guesswork: Push-up Close-grip Off Dumbbell leans on independent dumbbell loading for elbow strength that finishes presses.
How to do Push-up Close-grip Off Dumbbell
- 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.
Push-up Close-grip Off Dumbbell Sets and Reps by Goal
Strength
3 sets of 5-6 reps with 2-3 minutes of rest. Start each set with the weaker arm and match it.
Hypertrophy
3 sets of 10-12 reps with 90 seconds of rest. Add reps on the smaller bell before you size up.
Endurance
2-3 sets of 15-18 reps with 45-60 seconds of rest. Size up only when both sides finish equally strong.
Common Push-up Close-grip Off Dumbbell Mistakes
Dropping the bells hard at the end of a set
Lower them under control so the last rep still counts as training.
Cutting the stretch short at the bottom of the rep
Let the elbow bend fully so the long head actually gets loaded.
Training every set to failure this early
Leave two or three reps in the tank and add sets instead.
Easier and Harder Than Push-up Close-grip Off Dumbbell
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Push-up Close-grip Off Dumbbell — Frequently Asked Questions
How do you do the Push-up Close-grip Off Dumbbell?
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. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Push-up Close-grip Off Dumbbell work?
The Push-up Close-grip Off Dumbbell primarily targets the triceps. It is classified as a arms exercise and is performed with dumbbells.
How many sets and reps of the Push-up Close-grip Off Dumbbell should I do?
For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Add reps on the smaller bell before you size up. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Push-up Close-grip Off Dumbbell good for beginners?
Yes. The Push-up Close-grip Off Dumbbell is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Push-up Close-grip Off Dumbbell?
Try the Smith Close-grip Bench Press, Triceps Pushdown or the Elbow Dips. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.
