Close-Grip Push-Up off of a Dumbbell
A intermediate compound movement that trains the triceps with just bodyweight.
Force Type
Push
compound
Difficulty
Intermediate
compound
Variations
0
equipment swaps
Muscles
4
primary + secondary
The verdict
Close-Grip Push-Up off of a Dumbbell has 4-step instructions, documented to a similar depth as most of the 71 triceps exercises PlainExercise catalogues.
Ranked against the 71 triceps exercises PlainExercise currently catalogues, not the full exercise-science literature.
Catalog lens
Two ways this record sits in the source corpus
These are placement measures for the documented record, not a score for exercise quality, safety, or suitability.
Instruction steps
#415 of 868
4 numbered source steps; the longest instruction list ranks #1.
Instruction text
#479 of 868
A separate character-length placement prevents step count from standing in for explanatory detail.
Close-Grip Push-Up off of a Dumbbell is a intermediate compound movement that trains the Triceps along with abdominals and chest. It requires just bodyweight. There are 0 known variations and 8 peer exercises that target the same primary muscle.
- 1 of 9 exercises targeting the Triceps
- Level: intermediate
PlainExercise cross-links 0 variations and 8 peer exercises sharing the same primary muscle.
What the Close-Grip Push-Up off of a Dumbbell Data Reveals · DOC · PUSH/COMPOUND
Close-Grip Push-Up off of a Dumbbell opens on force profile: a PUSH compound pattern for triceps on just bodyweight, force direction is the first filter on this mid-level record.
4 steps land in the middle third (4–5) of the catalogue, enough detail to compare form without the longest upstream essays.
Close-Grip Push-Up off of a Dumbbell is classified as a intermediate-level compound movement with a push force profile, primarily training the Triceps with secondary engagement of the abdominals, chest, shoulders. The canonical form requires just bodyweight in the strength category. Within the triceps cohort, 9 catalogued movements share the primary target; no alternate-equipment variations are catalogued yet.
Context matters: taxonomy (level, mechanic, force, musculature, equipment) does not account for individual biomechanics, joint history, or recovery. Common-mistake framing below is derived from classification fields, not case-specific coaching. Not medical or personal-training advice. Consult a physician or certified trainer before starting, especially with injuries, cardiovascular conditions, recent surgery, or pregnancy.
Exercise profile
| Attribute | Value |
|---|---|
| Difficulty | intermediate |
| Mechanic | compound |
| Force | push |
| Equipment | body only |
| Category | strength |
| Primary muscle | Triceps |
| Secondary muscles | 3 |
| Variations available | 0 |
Source: Free Exercise DB (CC0); profile derived per exercise record.
Close-Grip Push-Up off of a Dumbbell catalog footprint
Among 71 exercises whose primary muscle is triceps, Close-Grip Push-Up off of a Dumbbell ranks #18 by catalogued variation count (0 listed heres). The upstream file attaches 2 images to this slug. See the step-count ranking for triceps for peer documentation depth.
Muscles worked
According to the Free Exercise DB classification, Close-Grip Push-Up off of a Dumbbell trains the triceps as the prime mover, with 3 muscles assisting. The source classifies muscles as primary or secondary, it does not measure activation, so we show involvement, not percentages.
Source: Free Exercise DB primary/secondary muscle classification. Involvement, not measured activation, actual recruitment varies by load and form.
Intensity context
For reference, here is where common activities sit on the MET intensity scale. Close-Grip Push-Up off of a Dumbbell does not have a measured MET in the source data, its intensity depends on the load and effort you use. Estimate calories for any activity with the calorie calculator.
MET values from the Compendium of Physical Activities (Ainsworth et al., 2011). A general reference scale, not a rating of this specific movement.
How to do it
- Lie on the floor and place your hands on an upright dumbbell. Supporting your weight on your toes and hands, keep your torso rigid and your elbows in with your arms straight. This will be your starting position.
- Lower your body, allowing the elbows to flex while you inhale. Keep your body straight, not allowing your hips to rise or sag.
- Press yourself back up to the starting position by extending the elbows. Breathe out as you perform this step.
- After a pause at the contracted position, repeat the movement for the prescribed amount of repetitions.
Close-Grip Push-Up off of a Dumbbell Documentation Depth
Close-Grip Push-Up off of a Dumbbell carries 4-step instructions (563 characters of Free Exercise DB text) - enough upstream detail to compare documentation depth inside the triceps cohort, not just the taxonomy badges above. Across 71 catalogued triceps movements, the average instruction record is 744 characters and 4.7 steps; 58 of those (81.7%) clear the same ≥500-character rich bar used here. This page ranks #51 of 71 by instruction-character length (75.7% of the cohort average).
The assistant set lists 3 secondary muscles (abdominals, chest, shoulders). That multi-muscle footprint is part of why a long instruction record matters: sparse Free-Exercise-DB stubs often stop at a one-line cue and never name the assistants, so their pages stay short by construction.
Among the 111 exercises that also use just bodyweight, average instruction length is 581 characters; 49 of those peers are longer than this record. Equipment-matched peers are the honest comparison when you are choosing a substitute implement for the same pattern.
Other well-documented triceps movements (same ≥500-character bar):
- Tate Press (5 steps, 1,214 chars)
- Lying Close-Grip Barbell Triceps Extension Behind The Head (5 steps, 1,163 chars)
- Pin Presses (6 steps, 1,139 chars)
- Weighted Bench Dip (5 steps, 1,139 chars)
- Dumbbell One-Arm Triceps Extension (6 steps, 1,118 chars)
Common mistakes
- Rushing through reps, controlled tempo (2-3s down, 1-2s up) is what drives muscle tension on Close-Grip Push-Up off of a Dumbbell, not raw speed.
- Cutting the range of motion short - moving the triceps through its full safe range on Close-Grip Push-Up off of a Dumbbell is what most reliably separates effective reps from wasted ones.
- Treating a compound lift like an isolation movement - Close-Grip Push-Up off of a Dumbbell recruits multiple joints; bracing the core and engaging stabilizers matters as much as the prime movers.
- Flaring elbows excessively on push movements, tucked elbows protect the shoulder joint and transfer more force into the target muscles.
- Breathing out of sync with the lift on Close-Grip Push-Up off of a Dumbbell - brace and inhale during the lowering phase, exhale on the exertion, especially important with just bodyweight where control matters most.
Who this is for
- People with 6+ months of consistent training who can perform basic compound lifts with good form
- People who want to train the Triceps and secondarily abdominals, chest
- People training at home without equipment
Who this is NOT for
- People hunting equipment swaps, PlainExercise lists 0 catalogued variations for Close-Grip Push-Up off of a Dumbbell; browse 8 peer triceps exercises for alternate patterns instead.
- Anyone with acute pain in the joints or muscles involved, pain is a stop signal, not a soreness signal
- People with unresolved injuries in the loaded joints, seek clearance from a physical therapist first
- Anyone with a recent surgery, cardiovascular limitation, or pregnancy complication without physician clearance
Progression path
Once Close-Grip Push-Up off of a Dumbbell feels comfortable with your current load, progress by (a) adding reps until you can complete 12+ per set, (b) increasing resistance by 2.5-5%, (c) moving to harder variations such as single-limb or longer lever versions, and eventually (d) stepping up to expert-level movements that train the same muscle.
See the Progression guide for a full framework on when to advance, and the Compound vs Isolation guide to decide when to prioritize this movement in your program.
Safety notes · BODY-ONLY · PUSH/COMPOUND · MID
- Intermediate PUSH/COMPOUND: warm up mobility matching triceps before Close-Grip Push-Up off of a Dumbbell with just bodyweight.
- Sharp or joint pain is a stop signal. Muscle soreness during sets is normal; pain is not.
- Adjust sets, reps, and rest to recovery; 4 upstream steps are a template, not a prescription.
- General information only. Consult a physician or certified trainer before starting any new exercise program.
Nationwide exercises with similar documentation depth
Two Free Exercise DB peer sets for Close-Grip Push-Up off of a Dumbbell, drawn across all muscles (not the triceps-only related list below). Each metric produces a different neighborhood.
Similar instruction step count
Nearest catalog records by numbered steps (4 here).
Similar instruction text length
Nearest catalog records by upstream instruction characters (563 here).
Related exercises
Other exercises that target the Triceps.
See all Triceps exercises.
Using the close-grip push-up off of a dumbbell
A intermediate compound movement for the triceps - here's how to put it to work.
- Train the triceps 2–3 times a week with 48+ hours between hard sets; pair this with other triceps movements for balanced development. All triceps exercises
- Match the load and rep range to your goal, strength, size, or endurance each call for a different scheme. Strength vs hypertrophy
- As a compound lift, this trains several muscles at once, anchor your session around it before isolation work. Compound vs isolation
Form before load. If a movement causes sharp or joint pain, stop and substitute a safer alternative, this is general information, not medical or training advice.