Dumbbell Push Up: Video Tutorial & Exercise Guide
| Workout | Dumbbell Push Up |
| Primary Muscle Group | Chest |
| Secondary Muscle Group | Shoulders, Triceps Abs |
| Equipment Required | Dumbbell |
| Force Type | Push |
| Mechanics | Compound |
| Exercise Type | Strength |
| Difficulty | Intermediate |
Dumbbell Push Up: Video Tutorial & Exercise Guide
Dumbbell Push-Up: Step-by-Step Guide
- Step 1: Place two dumbbells on the floor, shoulder-width apart. Grip the dumbbells with a neutral grip (palms facing inward), and get into a push-up position with your body in a straight line from head to heels.
- Step 2: Engage your core, keeping your body straight and your feet positioned about hip-width apart. Your hands should be directly under your shoulders, gripping the dumbbells firmly.
- Step 3: Lower your chest toward the floor by bending your elbows, keeping your body in a straight line. Make sure your elbows are at a 45-degree angle to your body.
- Step 4: Lower yourself until your chest almost touches the ground or goes as low as your range of motion allows. Pause briefly at the bottom.
- Step 5: Push through your palms to extend your arms and return to the starting position. Focus on pressing your body upward in a controlled manner without locking out your elbows at the top.
Dumbbell Push-Up: Overview
The Dumbbell Push-Up is a variation of the traditional push-up that adds an extra challenge by gripping dumbbells for increased range of motion and wrist support. This exercise targets the chest, shoulders, triceps, and core, offering a great upper-body workout. Using the dumbbells allows for deeper movement, which enhances chest activation.
It’s an excellent exercise for building strength, muscle definition, and improving pressing power. Dumbbell push-ups are also beneficial for those who experience wrist discomfort with traditional push-ups, as gripping the dumbbells keeps the wrists in a neutral position.
Dumbbell Push-Up: Benefits
The Dumbbell Push-Up helps build strength in the chest, triceps, and shoulders, while also engaging the core for stability. The increased range of motion provided by the dumbbells allows for deeper chest activation, leading to better muscle growth and strength gains.
Additionally, using dumbbells can help alleviate wrist strain by keeping the wrists in a more neutral position, making this variation a good option for individuals with wrist issues. The exercise also promotes better grip strength and stability.
Dumbbell Push-Up: Pro Tips & Advanced Techniques
Focus on slow, controlled movements, especially during the lowering phase, to increase time under tension. Avoid flaring your elbows out too wide, as this can put unnecessary strain on your shoulders. To increase difficulty, try performing the exercise with your feet elevated on a bench or box, or add a weighted vest for additional resistance. You can also try rotating the dumbbells outward as you press up to engage different angles of the chest.
Dumbbell Push-Up: Progression Plan
Beginner
Intermediate
Advanced
Dumbbell Push-Ups: Frequently Asked Questions (FAQs)
What muscles do Dumbbell Push-Ups target?
+Dumbbell Push-Ups primarily target the chest, triceps, and shoulders, while also engaging the core for stability. They also improve grip strength and wrist stability.
How can I make Dumbbell Push-Ups easier?
+To make the exercise easier, perform push-ups on your knees or use lighter dumbbells for a reduced range of motion. Focus on proper form and gradually increase the difficulty.
How do I increase the difficulty of Dumbbell Push-Ups?
+Increase difficulty by elevating your feet, using heavier dumbbells, or adding a weighted vest. You can also slow down the movement or add a pause at the bottom to increase time under tension.
How often should I do Dumbbell Push-Ups?
+Incorporate Dumbbell Push-Ups 1-2 times per week as part of your upper-body or chest workout routine. They pair well with pressing movements for a balanced chest workout.
What common mistakes should I avoid?
+Avoid letting your hips sag or flaring your elbows too wide. Focus on keeping your core tight and maintaining a straight line from head to heels for optimal form and muscle activation.
