10 Best Close-grip Push-up Off Of A Dumbbell Alternatives for Triceps Strength

The Close-grip Push-up Off Of A Dumbbell is done lying face down. Ranked closest by our scoring: the Medicine Ball Close Grip Push Up, the Close-grip Push-up (On Knees) and the Narrow Push-up On Exercise Ball. Four harder versions, among them the Body-up and Push-ups - Close Triceps Position, are listed below as progressions rather than swaps.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Close-grip Push-up Off Of A Dumbbell

Close-grip Push-up Off Of A Dumbbell
Primary muscle
Triceps
Equipment
Bodyweight
Difficulty
Intermediate
Type
Compound

Secondary muscles: Abdominals, Chest, Shoulders

How to perform Close-grip Push-up Off Of A Dumbbell
  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.
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Ranked Close-grip Push-up Off Of A Dumbbell Alternatives

10 substitutes, ranked by how closely each one matches the Close-grip Push-up Off Of A Dumbbell on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Medicine Ball Close Grip Push UpPlay demonstration

    1. Medicine Ball Close Grip Push Up

    97% match
    • Triceps
    • Medicine-ball
    • Intermediate
    • Compound

    A good swap when you have a medicine ball to work with, and it still works the triceps.

    How to perform this exercise
    1. Start in a high plank position with your hands on the medicine ball, shoulder-width apart.
    2. Lower your body towards the ground by bending your elbows, keeping them close to your sides.
    3. Push back up to the starting position, fully extending your arms.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Close-grip Push-up Off Of A Dumbbell
    • Primary muscle: triceps, the same as the Close-grip Push-up Off Of A Dumbbell
    • Equipment: bodyweight only, the same as the Close-grip Push-up Off Of A Dumbbell
    • Body position: lying face down, the same as the Close-grip Push-up Off Of A Dumbbell
  2. Body-upPlay demonstration

    Progression

    2. Body-up

    95% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound

    Pick this when you want a harder version that still works the triceps.

    How to perform this exercise
    1. Start by placing your hands on a raised surface, such as a bench or parallel bars, with your palms facing down and fingers pointing forward.
    2. Extend your legs out in front of you, keeping your heels on the ground and your body straight.
    3. Lower your body by bending your elbows, keeping them close to your sides, until your upper arms are parallel to the ground.
    4. Pause for a moment, then push through your palms to straighten your arms and lift your body back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: triceps, the same as the Close-grip Push-up Off Of A Dumbbell
    • Equipment: bodyweight only, the same as the Close-grip Push-up Off Of A Dumbbell
    • Body position: lying face down, the same as the Close-grip Push-up Off Of A Dumbbell
  3. Push-ups - Close Triceps Position

    Progression

    3. Push-ups - Close Triceps Position

    95% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on the floor face down and place your hands closer than shoulder width for a close hand position. Make sure that you are holding your torso up at arms' length.
    2. Lower yourself until your chest almost touches the floor as you inhale.
    3. Using your triceps and some of your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
    4. After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Close-grip Push-up Off Of A Dumbbell
    • Primary muscle: triceps, the same as the Close-grip Push-up Off Of A Dumbbell
    • Equipment: bodyweight only, the same as the Close-grip Push-up Off Of A Dumbbell
    • Body position: lying face down, the same as the Close-grip Push-up Off Of A Dumbbell
  4. Close-grip Push-upPlay demonstration

    Progression

    4. Close-grip Push-up

    95% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands placed close together, directly under your shoulders.
    2. Engage your core and lower your body towards the ground, keeping your elbows close to your sides.
    3. Push through your palms to extend your arms and return to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Close-grip Push-up Off Of A Dumbbell
    • Primary muscle: triceps, the same as the Close-grip Push-up Off Of A Dumbbell
    • Equipment: bodyweight only, the same as the Close-grip Push-up Off Of A Dumbbell
    • Body position: lying face down, the same as the Close-grip Push-up Off Of A Dumbbell
  5. Close-grip Push-up (On Knees)Play demonstration

    5. Close-grip Push-up (On Knees)

    94% match
    • Triceps
    • Bodyweight
    • Beginner
    • Compound

    Pick this when you want an easier version that still works the triceps.

    How to perform this exercise
    1. Start by getting on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart.
    2. Lower your upper body towards the ground by bending your elbows, keeping them close to your sides.
    3. Pause for a moment when your chest is just above the ground.
    4. Push through your palms to straighten your arms and return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Movement: flat horizontal press, the same as the Close-grip Push-up Off Of A Dumbbell
    • Primary muscle: triceps, the same as the Close-grip Push-up Off Of A Dumbbell
    • Equipment: bodyweight only, the same as the Close-grip Push-up Off Of A Dumbbell
    • Body position: lying face down, the same as the Close-grip Push-up Off Of A Dumbbell
  6. Narrow Push-up On Exercise BallPlay demonstration

    6. Narrow Push-up On Exercise Ball

    92% match
    • Triceps
    • Stability-ball
    • Advanced
    • Compound

    A good swap when you have a stability ball to work with, and it still works the triceps.

    How to perform this exercise
    1. Place the stability ball on the ground and position yourself in a push-up position with your hands on the ball, slightly narrower than shoulder-width apart.
    2. Engage your core and keep your body in a straight line from head to toe.
    3. Lower your chest towards the ball by bending your elbows, keeping them close to your body.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Close-grip Push-up Off Of A Dumbbell
    • Primary muscle: triceps, the same as the Close-grip Push-up Off Of A Dumbbell
    • Equipment: bodyweight only, the same as the Close-grip Push-up Off Of A Dumbbell
    • Body position: lying face down, the same as the Close-grip Push-up Off Of A Dumbbell
    • Balance: harder to stay steady on than the Close-grip Push-up Off Of A Dumbbell
  7. Diamond Push-upPlay demonstration

    Progression

    7. Diamond Push-up

    90% match
    • Triceps
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands close together, forming a diamond shape with your thumbs and index fingers.
    2. Keep your body in a straight line from head to toe, engaging your core and glutes.
    3. Lower your chest towards the diamond shape formed by your hands, keeping your elbows close to your body.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Close-grip Push-up Off Of A Dumbbell
    • Primary muscle: triceps, the same as the Close-grip Push-up Off Of A Dumbbell
    • Equipment: bodyweight only, the same as the Close-grip Push-up Off Of A Dumbbell
    • Body position: lying face down, the same as the Close-grip Push-up Off Of A Dumbbell
  8. Band Close-grip Push-upPlay demonstration

    8. Band Close-grip Push-up

    89% match
    • Triceps
    • Band
    • Intermediate
    • Compound
    How to perform this exercise
    1. Place a band around your upper arms, just above the elbows.
    2. Assume a push-up position with your hands directly under your shoulders and your body in a straight line from head to heels.
    3. Bend your elbows and lower your chest towards the ground, keeping your elbows close to your sides.
    4. Push through your palms to extend your arms and return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Close-grip Push-up Off Of A Dumbbell
    • Primary muscle: triceps, the same as the Close-grip Push-up Off Of A Dumbbell
    • Equipment: a band, not bodyweight only
    • Body position: lying face down, the same as the Close-grip Push-up Off Of A Dumbbell
  9. Incline Push-up Close-grip

    9. Incline Push-up Close-grip

    89% match
    • Triceps
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
    2. Place your hands next to one another on the bar.
    3. Position your feet back from the bar with arms and body straight. This will be your starting position.
    4. Keeping your body straight, lower your chest to the bar by bending the arms.
    5. Return to the starting position by extending the elbows, pressing yourself back up.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: triceps, the same as the Close-grip Push-up Off Of A Dumbbell
    • Equipment: bodyweight only, the same as the Close-grip Push-up Off Of A Dumbbell
    • Body position: lying face down, the same as the Close-grip Push-up Off Of A Dumbbell
  10. Body Tricep Press

    10. Body Tricep Press

    89% match
    • Triceps
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Position a bar in a rack at chest height.
    2. Standing, take a shoulder width grip on the bar and step a yard or two back, feet together and arms extended so that you are leaning on the bar. This will be your starting position.
    3. Begin by flexing the elbow, lowering yourself towards the bar.
    4. Pause, and then reverse the motion by extending the elbows.
    5. Progress from bodyweight by adding chains over your shoulders.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Close-grip Push-up Off Of A Dumbbell
    • Primary muscle: triceps, the same as the Close-grip Push-up Off Of A Dumbbell
    • Equipment: bodyweight only, the same as the Close-grip Push-up Off Of A Dumbbell
    • Body position: lying face down, the same as the Close-grip Push-up Off Of A Dumbbell
    • Balance: easier to stay steady on than the Close-grip Push-up Off Of A Dumbbell

Why You Might Need a Close-grip Push-up Off Of A Dumbbell Alternative

You might substitute this exercise for wrist or shoulder discomfort, limited mobility, lack of dumbbells, or to vary stimulus. The dumbbell offset changes wrist angle and range of motion; some lifters feel excessive joint shear or scapular instability. Alternatives keep the narrow-hand pressing pattern while reducing wrist extension or adding stability. Use cues like keeping the scapula retracted and elbows close to the torso to maintain triceps loading and protect the glenohumeral joint.

Close-grip Push-up Off Of A Dumbbell FAQ

What muscles does Close-grip Push-up Off Of A Dumbbell work?

The movement targets the triceps (all three heads) as the prime extensors, with secondary stress on the sternal pecs and anterior deltoids. It also requires serratus anterior and core engagement to stabilize the scapula and spine; cue: keep scapula flat and core braced to maximize triceps drive.

What is the best bodyweight alternative to Close-grip Push-up Off Of A Dumbbell?

Diamond push-ups are the top bodyweight substitute because the narrow hand placement concentrates load on the triceps while preserving the horizontal push pattern. Technique cue: form a diamond with thumbs and index fingers, keep hips level, and tuck elbows to maintain triceps activation.

Can I build muscle without doing Close-grip Push-up Off Of A Dumbbell?

Yes. Use progressive overload through harder bodyweight variations, increased volume, tempo changes, or added resistance bands to stimulate hypertrophy. Cue: emphasize slow eccentrics and brief pauses at the bottom to increase time under tension and triceps recruitment.

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