The push-up close-grip off dumbbell is a variation of the push-up that targets the triceps, with additional emphasis on the chest and shoulders. It is performed by gripping dumbbells placed on the ground, which increases the range of motion and challenges stability.
Quick Facts
How to Do Push-up Close-grip Off Dumbbell
Follow these step-by-step instructions to perform Push-up Close-grip Off Dumbbell with proper form and technique.
- 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.
Muscles Worked
Understanding which muscles Push-up Close-grip Off Dumbbell targets helps you integrate it effectively into your training program.
Target Muscles
These are the main muscles responsible for performing the movement and receive the greatest training stimulus.
Secondary Muscles
These muscles assist in the movement and receive secondary training benefits.
Benefits of Push-up Close-grip Off Dumbbell
Incorporating Push-up Close-grip Off Dumbbell into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.
- Triceps Development: Push-up Close-grip Off Dumbbell directly targets and strengthens the Triceps, promoting muscle growth and improved functional strength.
- Secondary Muscle Engagement: This exercise also works the Chest and Shoulders, providing additional training stimulus without extra exercises.
- Balanced Development: Dumbbells require each side to work independently, helping correct muscle imbalances and improving overall symmetry.
- Functional Strength: Strength exercises like Push-up Close-grip Off Dumbbell build real-world strength that transfers to daily activities and athletic performance.
Safety Tips and Precautions
Performing Push-up Close-grip Off Dumbbell safely is essential for preventing injuries and ensuring long-term progress.
- Warm Up Properly: Before performing Push-up Close-grip Off Dumbbell, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Triceps and surrounding muscles.
- Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
- Control the Weights: Always maintain full control of the dumbbells. Avoid swinging or using momentum, and never drop dumbbells from height.
- Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
- Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
- Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
- Allow Adequate Recovery: The Triceps typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.
Tracking Your Progress
To make consistent gains with Push-up Close-grip Off Dumbbell, track these metrics during your workouts:
Track the number of sets you complete. Most training programs recommend 3-5 sets per exercise.
Record your repetitions per set. Adjust rep ranges based on your goals: 1-5 for strength, 6-12 for hypertrophy, 12+ for endurance.
Log the weight used for progressive overload. Aim to gradually increase weight while maintaining proper form.