Push-Up Close-Grip Off Dumbbell

Setup

1. 01Lay a heavy hex dumbbell flat on the floor so it cannot roll.
2. 02Grip the handle with both hands close together, palms facing each other.
3. 03Walk the feet back to a straight plank from head to heels.
4. 04Stack the shoulders directly over the dumbbell handle.

Execution

1. 01Lower the chest toward the dumbbell with elbows tucked to the ribs.
2. 02Descend until the chest nearly touches the hands for a deep range.
3. 03Press back up to full elbow lockout.
4. 04Keep the dumbbell dead still throughout each rep.

Checkpoints

• -The dumbbell does not tip or roll during reps.
• -Elbows track backward, staying close to the torso.
• -Body holds a rigid plank line.
• -Chest lowers to hand level for full range.

Common mistakes

• -Using a round dumbbell that can roll mid-rep.
• -Flaring the elbows and losing the triceps emphasis.
• -Piking the hips to make the press easier.
• -Stopping high and never using the extra depth the handle provides.