Close-Grip Push-Up off of a Dumbbell

Differentiation: Mechanics

This variation of an incline Push-Up is unique. Here is how: you maintain balance with your hands gripping the top of a dumbbell. The close hand placement enhances | the amount of work done by your inner chest muscles. Maintaining balance on the dumbbell also requires you to engage your core muscles.

Starting Position

To get into starting position, do this...

1) Obtain a Dumbbell.

2) Locate an area of the gym with ample floor space to perform the exercise.

3) Place the dumbbell on end (sideways) on the floor.

4) Stand about four to five feet from the dumbbell.

5) Lean downward to grasp the upper end of the dumbbell with both hands

6) Extend your legs until your body is straight.

7) Fully extended your arms to assume a push-up type position over the dumbbell.

8) ...and your torso and legs straight.

9) Much of your weight should be on your toes at this point.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Inhale as you gradually lower your torso toward the dumbbell, keeping your back, legs and head straight and your elbows as close to the body as possible.

3) When your chest is about three inches from the dumbbell, hold this position for a count of one second.

4) Then, exhale as you push your torso up - until your arms are again fully extended.

5) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Keep your back, legs and head straight.

Keep your elbows as close to your body as possible.

Gear Advice

To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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