Close-Grip Push-Up off of a Dumbbell

What it is

This bodyweight exercise is a close-grip push-up variation that primarily emphasizes your triceps. It also strongly engages your chest, shoulders, and abdominals for stability. You position your hands on an upright dumbbell to achieve a narrow grip, then lower and raise your body with controlled movement. This compound push movement effectively builds upper body strength.

Technique tips

• Keep your elbows tucked in close to your body.
• Maintain a straight line from your head to your heels.
• Inhale as you lower down, and exhale as you push up.
• Squeeze the dumbbell handle firmly to enhance stability.
• Control the lowering phase; avoid dropping too quickly.
• Do not let your hips sag or pike throughout the movement.

How to track your progress

Log reps, and add the extra load if you wear a belt or a vest. Straddly counts your bodyweight in the estimated max, so added weight and extra reps both show up as progress, and new records are flagged during the session.