Start
End
Close-Grip Push-Up off of a Dumbbell
تمرين ضغط بقبضة ضيقة على دمبل
Target Muscles
Blue = primary · Gray = secondary
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- 1
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.
- 2
Lower your body, allowing the elbows to flex while you inhale. Keep your body straight, not allowing your hips to rise or sag.
- 3
Press yourself back up to the starting position by extending the elbows. Breathe out as you perform this step.
- 4
After a pause at the contracted position, repeat the movement for the prescribed amount of repetitions.
Important tips
Lock out fully without hyperextending the elbow.
Keep your wrists neutral and steady.
Feel the triceps work — not the shoulders carry.
