Dumbbell Push-Up
Overview
- Target Muscle Groups:
- Chest, shoulders, triceps.
- Equipment:
- Dumbbell.
- Difficulty:
- Intermediate.
- Log Type:
- Reps and weight.
General Information
Dumbbell Push-Up is a compound bodyweight exercise that primarily targets the chest (pectoralis major) and also engages the shoulders (anterior deltoids) and triceps brachii. It is an intermediate-level variation of the standard push-up that incorporates dumbbells to improve grip, reduce wrist strain, and slightly increase range of motion.
Instead of placing your hands directly on the ground, you grip a pair of dumbbells placed shoulder-width apart. This neutral grip can make the movement more comfortable on the wrists and provide additional depth at the bottom of each rep, leading to greater chest activation.
This exercise is highly effective for upper-body development and stability. It can also serve as a base for more advanced variations, such as renegade rows or push-up to row combinations. Dumbbell push-ups are a versatile addition to home or gym workouts and require minimal equipment.
Instructions
- Place two dumbbells on the floor shoulder-width apart, handles aligned parallel to each other.
- Grip the dumbbells firmly and assume a plank position with your feet together and body straight.
- Engage your core, glutes, and lats to maintain proper alignment.
- Slowly lower your chest toward the floor by bending your elbows, keeping them close to your sides.
- Pause briefly when your chest is just above the dumbbells.
- Push through the dumbbells to return to the starting position.
- Repeat for the desired number of reps while maintaining control and proper form.
Common Mistakes
Injuries
Dumbbell Push-Up is a low to medium risk exercise when done with proper form and stable equipment.
Instability in the dumbbells can pose a risk to your wrists and shoulders. Always use hex dumbbells or place round ones on a non-slip surface to reduce rolling.
Improper alignment or allowing the hips to sag may lead to lower back strain. Maintain a neutral spine and engage your core throughout the movement.
Wrist comfort is generally better with dumbbell push-ups, but if discomfort persists, ensure you're using an appropriate grip width and size for the dumbbells.
Frequently Asked Questions
- Q: Can beginners do dumbbell push-ups?
Yes, but starting with kneeling push-ups on dumbbells is recommended if strength is limited.
- Q: Do dumbbell push-ups build more muscle than regular push-ups?
They allow a deeper range of motion and better wrist alignment, which can increase muscle engagement.
- Q: What type of dumbbells should I use?
Hex or flat-sided dumbbells are ideal for stability and safety.
Overview
- Target Muscle Groups:
- Chest, shoulders, triceps.
- Equipment:
- Dumbbell.
- Difficulty:
- Intermediate.
- Log Type:
- Reps and weight.