Close Grip Press-Up on Dumbbells
The close grip press-up on dumbbells is a bodyweight press-up with your hands gripping a pair of dumbbells set close together on the floor, elbows brushing your sides. It builds the triceps and chest, with your abs and the front of the shoulders helping to hold you steady. It suits anyone who can already do a few good standard press-ups and wants a harder, more triceps-focused variation.
Muscles worked
The Close Grip Press-Up on Dumbbells mainly works your chest and triceps, with your abs and anterior delts helping.
Setting up
- Use a pair of hex (six-sided) dumbbells so they cannot roll. Place them on a non-slip floor, parallel to each other, about shoulder-width apart or slightly narrower, with the handles pointing front to back.
- Get into a high plank and grip each handle firmly, so your wrists stack straight above the dumbbells rather than bending back.
- Set your hands directly under your chest or lower shoulders, with your feet about hip-width apart in trainers or flat shoes.
- Start with light dumbbells. They are only handles here, so the weight you are lifting is your own body.
How to do the Close Grip Press-Up on Dumbbells
- From a high plank, squeeze the dumbbell handles and brace your abs so your body forms one straight line from head to heels.
- Tuck your elbows in so your upper arms angle back close to your ribs, rather than pointing out to the sides.
- Breathe in and lower your chest slowly towards the space between the dumbbells, keeping your elbows brushing your sides.
- Stop when your chest is level with or just above your hands, or at the deepest point you can reach with your body still rigid.
- Breathe out and press the handles into the floor to straighten your arms, keeping your body in one line.
- Finish with your arms straight but not snapped back, then reset your brace before the next rep.
Form tips
- Think about dragging your elbows back towards your hips as you lower. This keeps them tight and loads the triceps.
- Squeeze the handles hard throughout. A tight grip helps keep your forearms and wrists steady.
- Keep your abs braced as if you were about to be nudged in the stomach, so your lower back does not dip.
- Look at a spot on the floor just ahead of your hands to keep your neck in line with your spine.
- Lower for about two to three seconds and press up a little faster. Controlled reps feel harder in the triceps and are easier to keep tidy.
Common mistakes
Hips sagging or piking
Brace your abs before every rep and keep your body in one straight line. If your hips drop as you tire, stop the set or move to the knees-down version.
Elbows flaring out
Keep your elbows pointing back and brushing your sides as you lower. If they drift wide, you are no longer doing the close grip version, so slow down and reset.
Dumbbells wobbling or rolling
Use hex dumbbells on a firm, non-slip floor and set them parallel before you start. Grip the handles tightly and do not use round dumbbells.
Cutting the reps short
Lower until your chest is level with or just above your hands, then press all the way up. Use fewer reps or a lighter variation rather than rushing half reps.
Sets and reps
| Build strength | 4-5 sets of 5-8 strict reps with a 3-second lowering phase, resting 2-3 minutes between sets. |
|---|---|
| Build muscle | 3-4 sets of 8-15 reps, stopping when your form starts to slip, resting 60-90 seconds. |
| Fat loss and general fitness | 2-3 sets of 10-15 reps as part of a circuit with other exercises, resting 30-45 seconds between exercises. |
Pick a weight where the last rep or two of each set is hard but your form stays clean. When every set feels easy, it's time to go up.
Close Grip Press-Up on Dumbbells alternatives
Machine taken, or want some variety? These work the same main muscles.
Close Grip Press-Up on Dumbbells FAQs
Do close grip press-ups work the triceps more than normal press-ups?
Yes, bringing your hands closer together and keeping your elbows tight puts more of the work on the triceps, while the chest still helps. Standard press-ups spread the effort more towards the chest.
How close should my hands be on the dumbbells?
Start with the dumbbells about shoulder-width apart or slightly narrower, with your hands under your chest. Go closer only if your wrists and elbows feel comfortable and you can keep your elbows tight. Stop if anything hurts and get it checked.
Why do press-ups on dumbbells instead of on the floor?
Gripping dumbbells keeps your wrists straight, which many people find more comfortable than pressing on flat hands. It also lets your chest drop slightly lower between the handles. If it feels awkward, do the same movement on the floor or with your knees down.
Track your Close Grip Press-Up on Dumbbells progress
GymTracker builds your plan, pre-fills the weight from last time and tells you when to go up. Free.
Start free