Chest
Dumbbell Push Ups
A push up with your hands on the dumbbells. The handles take strain off your wrists and let you lower a little deeper than on the floor.
- Works
- Chest, shoulders, triceps, core
- Equipment
- A pair of dumbbells that won't roll (hex or square)
- Load
- Bodyweight
How to do it
- 1Set the dumbbells shoulder width apart and grip the handles, palms facing in.
- 2Walk your feet back into a high plank: body in one straight line, core tight.
- 3Lower your chest between the dumbbells, elbows at about 45 degrees.
- 4Press back up to a straight-arm plank.
Cues
- One straight line from your head to your heels.
- Squeeze your glutes and brace like someone's about to poke your stomach.
- Lower with control, press with power.
Common mistakes
- Hips sagging. Squeeze your glutes and tighten your core, or drop to your knees.
- Elbows flared straight out. Keep them at about 45 degrees to protect your shoulders.
- Round dumbbells. They can roll. Use hex or square ones.
Easier
Tiff's version is from the knees. Keep the same straight line from your head to your knees.
Harder
Take 3 seconds on the way down, or add a pause at the bottom.
Try it: 3 sets of as many clean reps as you can, or 30 seconds on and 30 off.
Are dumbbell push ups better than regular push ups?
They're easier on the wrists and let you go a little deeper. If your wrists are fine, both work the same muscles.
