Exercise guide
Close-Grip Push-Up off of a Dumbbell
The Close-Grip Push-Up off a Dumbbell places both hands around one elevated support to emphasize the triceps. The chest, shoulders, and abdominals assist as the body lowers and presses back to a plank. The source instructions specify an upright dumbbell, which can create an unstable hand position.
Training context
Choose a support that cannot tip
A round or upright dumbbell may roll or fall when bodyweight is applied. A flat-sided dumbbell placed securely, a fixed push-up handle, or a stable close-grip position on the floor is a safer option.
Test the support before entering the plank. It should remain completely still when pressure is applied from different directions.
Technique overview
Keep the support stable throughout the set
Place both hands on a fixed, nonslip support and establish a straight plank. Lower while keeping the elbows close to the torso and the hips aligned with the shoulders. Press back to the start without allowing the handle or dumbbell to rock. Stop immediately if the support shifts.
Treat this as an overview and use a range, pace, and setup you can control.