Close-Grip Press-up
Hands under your shoulders, elbows brush your sides as you lower.
How to do it →Close-Grip Press-up vs Overhead Dumbbell Triceps Extension
Both train your triceps. Here's how they differ, and when to pick each one.
Overhead Dumbbell Triceps Extension
Hold one dumbbell overhead with both hands, lower behind your head, elbows pointing up.
How to do it →Side by side
| Close-Grip Press-up | Overhead Dumbbell Triceps Extension | |
|---|---|---|
| Kit | Bodyweight | Dumbbell |
| Main muscles | Triceps | Triceps |
| Also works | Chest, Front Delts, Core | Core |
| Bench needed | No | No |
| One side at a time | No | No |
| Works at home | Yes, no kit | Gym only |
| Starting load | Your bodyweight | Around 10 kg |
How each one feels
Close-Grip Press-up
- Lower your chest towards your hands, elbows brushing your sides.
- Stop just above the floor.
- Push back up until your arms are straight.
Watch out for: Elbows flaring out.
Overhead Dumbbell Triceps Extension
- Bend your elbows to lower the dumbbell behind your head.
- Keep your elbows pointing up and close to your head.
- Straighten your arms to lift it back up.
Watch out for: Elbows flaring wide.
Close-Grip Press-up: pros and cons
- + No kit needed, so you can do it anywhere.
- + Also works your chest and front delts.
- − Harder to add weight in small steps as you get stronger.
- − Can be awkward if your wrist needs looking after.
Overhead Dumbbell Triceps Extension: pros and cons
- + Easy to progress: add a little weight or one more rep each week.
- + Really focused on your triceps.
- − Around 26 kg, getting a heavy dumbbell overhead strains the shoulders before the triceps.
- − Can be awkward if your shoulder needs looking after.
Which should you pick?
- Pick Close-Grip Press-up if you train at home, travel a lot, or want something you can do anywhere.
- Pick Overhead Dumbbell Triceps Extension if you've got the kit and want a move that's simple to load up week after week.
- Overhead Dumbbell Triceps Extension is the natural next step once Close-Grip Press-up gets awkward to load.
- Close-Grip Press-up needs no kit, so it's great at home or when the gym's packed.
- Honestly? Both work. The best one is the one you'll do consistently and add a little to each week.
Not sure which suits you? Your Gyde picks for you, then swaps it when you outgrow it.
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