Start
End
Strength
Close-Grip Push-Up off of a Dumbbell
intermediateBodyweight·compound·push
Muscles Worked
Primary
Secondary
DiaphragmExternal anal sphincterexternal obliqueiliacuspsoas majorpubococcygeusAbdominal part of left pectoralis majorAbdominal part of right pectoralis majorAnterior papillary muscle of right ventricleAnterolateral head of lateral papillary muscle of left ventricleExternal intercostal muscleInnermost intercostal muscleInternal intercostal muscleLateral papillary muscle of left ventriclepectoralis majorpectoralis minortransversus thoraciscoracobrachialisdeltoidinfraspinatus muscleserratus anteriorsubscapularissupraspinatusteres majorteres minor
How to Perform
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.
Alternatives to Close-Grip Push-Up off of a Dumbbell
Same muscles, different equipment or difficulty
