Mixed Height Dumbbell Push-Ups For Building Triceps Mass

This is an excellent bodyweight mass-building exercise for targeting the triceps very strongly both through a full AND a partial range of motion, for greater overall loading.

 



 


 

This specific method is going to allow you to very thoroughly work the triceps, using the partial range portion of the exercise to put increased loading on the triceps for more of a strength-building effect.

 

To do this one, you'll need two dumbbells. Set one flat on the floor and set one on end about 2 feet away beside it. This is going to be done with a tricep focus, which requires a close grip.

Mixed Height Dumbbell Push-Ups For Building Triceps Mass Setup

Set one hand on the dumbbell handle of the dumbbell that's flat on the floor and the other hand on top of the dumbbell head set on end. Get into push-up position.

Mixed Height Dumbbell Push-Ups For Building Triceps Mass Start

Now lower yourself down to the bottom position.

Your left arm will be in a normal position for a close-grip press. Your right arm will be bent a LOT more, putting in a weak biomechanical position to help with the exercise...this means the left arm is going to be doing the majority of the pushing, putting increased loading on that tricep.

Mixed Height Dumbbell Push-Ups For Building Triceps Mass Bottom

Now push up.

Mixed Height Dumbbell Push-Ups For Building Triceps Mass Middle

And don't stop.

Continue the movement, taking your left hand OFF the lower dumbbell and continuing the push-up with just one hand on the right dumbell. This is the partial-range portion of the exercise done with your full bodyweight.

Mixed Height Dumbbell Push-Ups For Building Triceps Mass Top

Because your using a partial range of motion, your right tricep is in a good biomechanical position to extend the elbow and you'll be able to push with just one arm.

Lower yourself back down under control, setting your left hand back on the dumbbell when you can.

Mixed Height Dumbbell Push-Ups For Building Triceps Mass

Repeat for as many reps as you can get before either one of your arms gets fatigued.

Take a rest then switch sides, setting the left dumbbell up on end and setting the right dumbbell flat on the floor. Then repeat.

Mixed Height Dumbbell Push-Ups For Building Triceps Mass

Mixed Height Dumbbell Push-Ups For Building Triceps Mass

Mixed Height Dumbbell Push-Ups For Building Triceps Mass

Repeat for (ideally) as many reps as you got on the other side.

Overall, this is a simple method of increasing resistance on the tricep using a simple bodyweight push-up exercise.

If you don't have or don't want to use dumbbells, you can replicate this very easily with just about anything that's elevated to an appropriate height (even a stair or low box).

And honestly, you don't necessarily even need the second dumbbell on the floor for this exercise...I just like to use it because I find it fits the exercise better in terms of height difference to have that few inches off the floor. You can certainly test it with just one dumbbell standing on end and see how it feels to you.

For reference, I'm using a pair of 50 pound dumbbells.

For a more "normal" approach to building triceps mass, go with Close Grip Dumbbell Bench Press.

---

Want more unique and challenging exercises to work your entire body with simple equipment? All you need is just a barbell, dumbbells and a bench. Check out The Best Home Gym Exercises You've Never Heard Of!

 

 

Share This Page...



 

 

 

 

Want More Exercises Like This?

You'll find them here...

 

Get 14 Free "Mad Scientist" Workouts Here!

It's like the 12 Days of Christmas with AWESOME training instead of birds...

Top