Dumbbell Push-Up

Body region

• Chest
• Arms
• Core

Muscles

Main

• Pectoralis Major
• Triceps

Helps

• Deltoid
• Serratus Anterior

Holds

• Rectus Abdominis
• Transversus Abdominis
• Flexor Carpi Radialis
• Flexor Carpi Ulnaris

Equipment

• Dumbbells

Technique

1. Place two hex or fixed dumbbells on the floor parallel to each other, shoulder width apart.
2. Grip the handles and set up in a high plank with the body in a straight line.
3. Lower the chest until it is level with the hands, elbows about 45 degrees from the body.
4. Press back up to straight arms.

Cues

• Use dumbbells that cannot roll, such as hex heads.
• Keep the wrists straight and neutral on the handles.

Common mistakes

• Using round dumbbells that roll and can cause injury.
• Letting the wrists bend sideways.
• Sagging in the hips.

Alternatives

• Push-Up
• Deficit Push-Up