How to do the Dumbbell Push Up
Primary: Chest · also works Triceps, Shoulders, Core.
The dumbbell push up is a challenging variation of the standard push up that incorporates weights to increase difficulty. By using dumbbells you not only engage your chest but also activate your triceps, shoulders, and abs. This exercise is excellent for enhancing upper body strength and stability. It requires good form and core strength to perform correctly, making it most suitable for individuals with some prior push-up experience.
Step by step
- 1
Place two dumbbells on the floor shoulder-width apart.
- 2
Hold the handles of the dumbbells and assume a high plank position with your body forming a straight line from head to heels.
- 3
Lower your body by bending your elbows while keeping your core tight and back straight until your chest nearly touches the floor.
- 4
Push yourself back up to the starting position by straightening your elbows.
- 5
Repeat for desired repetitions.
Coaching cues
- Ensure that your body forms a straight line from head to heels.
- Do not allow your hips to sag or rise.
- Maintain a slow and controlled movement to engage the target muscles effectively.
- Keep your core engaged throughout the exercise to protect your lower back.
Sets, reps and where it fits
Muscle
3–4 × 6–15
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Dumbbell Push Up alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Dumbbell Push Up work?
Primary: Chest. Secondary: Chest, Triceps, Shoulders, Core
How many sets and reps of Dumbbell Push Up should I do?
For muscle: 3–4 sets of 6–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Dumbbell Push Up?
Same movement pattern, different equipment: Dumbbell Bench Press, Dumbbell Floor Press, Incline Dumbbell Press, Dumbbell Fly, Dumbbell Flyes, Dumbbell Press (Floor).
Is the Dumbbell Push Up good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.