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Triceps

Close-Grip Push-Up off of a Dumbbell

Close-Grip Push-Up off of a Dumbbell (Start)Close-Grip Push-Up off of a Dumbbell (End)
LevelIntermediateEquipmentBodyweightMechanicCompoundForcePush

A push-up with hands on a dumbbell, which narrows your base and trains the triceps harder.

Strength
Primary musclesTriceps
Secondary musclesAbdominalsChestShoulders

Energy burned

≈ 24 kcalFor 3 × 8–12, rest 90s · ≈ 4.2 kcal/min

Estimate range 18–30 kcal (±25 %)

Muscle mass worked12 %
Effort during a set7.2 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Body-weight exercise: your whole body is the load, so heavier people burn more.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Place a dumbbell on the floor and set both hands on it under your chest.
  2. 2Extend your legs behind you in a plank.
  3. 3Keep your core tight.

How to perform

  1. 1Lower your chest toward the dumbbell, keeping your elbows near your ribs.
  2. 2Stop just before you touch.
  3. 3Press back up to straight arms.
  4. 4Keep your body in a straight line.

Alternatives

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More with Bodyweight

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Stretches for Triceps

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