The Best Dumbbell Push-Up Exercises: Muscle-Building, Technique Tips, and Variations

Updated: 21 hours ago


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Dumbbell push-ups are a great way to build muscle and strength. They are a compound exercise that targets the chest, shoulders, back and triceps. In this article, we will discuss the best dumbbell push-up exercises. We will prioritize the muscle-building aspects of the exercises and how to perform the exercises correctly. Lastly, we will focus on the exercise variations and the common mistakes people make with dumbbell push-ups.


Before we dive in: check out our full-body training program to develop a strong body and aesthetic physique; you will benefit from one of our programs. We designed a program that gives you the tools to build muscle with an easy-to-follow routine that will fit any schedule. To find out more:


What muscles do dumbbell push-ups work?

Dumbbell push-ups work the chest, shoulders, triceps, and back. The chest is the primary muscle worked it consists of the pectoralis major and minor. The role of the chest muscle is to move the arm across the body. The chest is worked during the eccentric and concentric phases of the dumbbell push-up.


The shoulders are the secondary muscle targeted, which include the deltoids, rotator cuff, and trapezius. The deltoid is the major muscle in the shoulder and is responsible for raising the arm. Throughout the whole dumbbell push-up exercise, the shoulders are worked.


The tricep muscle is a group of three muscular components that make up the triceps brachii. It consists of the long head, medial head, and lateral head. The triceps brachii is the muscle on the back of the upper arm that extends the elbow. The triceps are worked during the eccentric and concentric phases of dumbbell push-ups.


The back is the third muscle group worked during dumbbell push-ups. The back consists of the latissimus dorsi, erector spinae, and trapezius. The latissimus dorsi is a large, flat muscle that extends from the lower back to the upper arm. It is responsible for pulling the arm down and back. The erector spinae is a group of muscles that extend along the length of the spine. The trapezius is a large, triangular muscle that extends from the neck to the upper back. All three muscles are worked during dumbbell push-ups.


Lastly, the core muscles are worked throughout the dumbbell push-up exercise. The core muscles include the rectus abdominis, obliques, and transverse abdominis. These muscles work together to stabilize the spine and pelvis during movement. Other muscles are exercised. during the variations of dumbbell push-ups that will be discussed later.


The Benefits of Dumbbell Push-Ups

Dumbbell push-ups are a great compound exercise that targets the chest, shoulders, and triceps. They are a great exercise for building muscle and strength. In addition, dumbbell push-ups are a great way to improve posture and increase the range of motion in the shoulder joints.



Dumbbell Push-Up Exercises

There are many dumbbell push-up exercises that you can do to target the different muscles in the chest, shoulders, and triceps. The following dumbbell push-up exercises are some of the best exercises for building muscle and strength.


Exercise #1: Standard Dumbbell Push-Up

The standard dumbbell push-up is an effective muscle-building exercise. Cues to focus on during this exercise include: keeping the dumbbells close to your sides, maintaining a straight line from your head to your heels, and lowering yourself until your chest touches the dumbbells.


To perform the exercise:

  • Start in a plank position with your hands on the dumbbells and your feet shoulder-width apart.

  • Lower yourself until your chest touches the dumbbells.

  • Push yourself back up to the starting position.

  • Row a dumbbell up to your side as you reach the top of the push-up. Repeat with the opposite arm.

  • Repeat for the desired number of repetitions. When rowing the weight up focus on squeezing your shoulder blades together.


Dumbbell Push-Up Common Mistakes

One of the most common mistakes people make with dumbbell push-ups is using too much weight. This can lead to poor form and puts unnecessary stress on the joints. Another frequent error is not going far enough down. Lower yourself until your chest comes into contact with the dumbbells. This will guarantee that you get the complete range of motion and target the chest muscles fully.


Exercise #2: Dumbbell Push-Up to Renegade Row

The dumbbell pushup to renegade row is another great exercise for targeting the chest, back, and shoulders. This exercise also works the core muscles, particularly the obliques. Cues to focus on during this exercise include: maintaining a straight line from your head to your heels, keeping your hips square, and rowing the dumbbells up to your sides.


To perform the exercise:

  • Start in a plank position with your hands on the dumbbells and your feet shoulder-width apart.

  • Lower yourself into a pushup until your chest comes into contact with the dumbbells.

  • As you push yourself back up to the starting position, row one of the dumbbells up to the side of your body.

  • Lower the dumbbell back down and repeat the row with the other dumbbell.

  • Repeat for the desired number of repetitions.


Dumbbell Pushup to Renegade Row Common Mistakes

One of the most common mistakes people make with dumbbell push-ups to renegade rows is not rowing the dumbbells high enough. Be sure to row the dumbbells up until your elbow is higher than your shoulder. This will ensure that you are targeting the back muscles fully. Another frequent error is not keeping the hips square. This puts unnecessary stress on the lower back and can lead to injury.


Exercise #3: Dumbbell Diamond Push-Up

The dumbbell diamond push-up is great for targeting the triceps. Cues to focus on during this exercise include: keeping your hands close together, maintaining a straight line from your head to your heels, and lowering yourself until your chest touches the dumbbells.


To perform the exercise:

  • Start in a plank position with your hands on the dumbbells and your feet shoulder-width apart.

  • Put the dumbbells close together so that your hands form a diamond shape.

  • Lower yourself into a pushup until your chest comes into contact with the dumbbells.

  • Push yourself back up to the starting position.

  • Row a dumbbell up to your sides as you reach the top of the push-up. Repeat with the opposite arm.

  • Repeat for the desired number of repetitions. When rowing the weight up focus on squeezing your shoulder blades together.


Dumbbell Diamond Push-Up Common Mistakes

One of the most common mistakes people make with dumbbell diamond push-ups is not keeping the dumbbells close together. This puts unnecessary stress on the joints and can lead to poor form. Not going far enough down is another common mistake. Lower yourself until your chest comes into contact with the dumbbells. This will ensure that you exercise all of the triceps muscle's range of motion and focus on them fully.


Exercise #4: Dumbbell Wide Push-Up

The dumbbell wide push-up targets the chest muscles effectively. Cues to focus on during this exercise include: keeping your hands shoulder-width apart, maintaining a straight line from your head to your heels, and lowering yourself until your chest touches the dumbbells.


To perform the exercise:

  • Start in a plank position with your hands on the dumbbells and your feet shoulder-width apart.

  • Lower yourself into a pushup until your chest comes into contact with the dumbbells.

  • Push yourself back up to the starting position.

  • Row a dumbbell up to your side as you reach the top of the push-up. Repeat with the opposite arm.

  • Repeat for the desired number of repetitions.

Dumbbell Wide Push-Up Common Mistakes

One of the most common mistakes people make with dumbbell wide push-ups is not keeping the dumbbells shoulder-width apart. This puts unnecessary stress on the shoulders and can lead to poor form. Not going far enough down is another common mistake. Lower yourself until your chest comes into contact with the dumbbells. This will ensure that you exercise all of the chest muscle's range of motion and focus on them fully.


Exercise #5: Front Raise Dumbbell Push-Up

The front raise dumbbell push-up targets the front deltoid muscles effectievly. Cues to focus on during this exercise include: keeping your hands shoulder-width apart, maintaining a straight line from your head to your heels, and lowering yourself until your chest touches the dumbbells.


To perform the exercise:

  • Start in a plank position with your hands on the dumbbells and your feet shoulder-width apart.

  • Lower yourself into a pushup until your chest comes into contact with the dumbbells.

  • Push yourself back up to the starting position.

  • As you reach the top of the push-up, raise a single dumbbell in front of you until your arm is parallel to the floor.

  • Lower the dumbbell back down to the starting position.

  • Repeat with the other arm.

  • Repeat for the desired number of repetitions.


Front Raise Dumbbell Push-Up Common Mistakes

One of the most common mistakes people make with front raise dumbbell push-ups is not keeping the dumbbells shoulder-width apart. This puts unnecessary stress on the shoulders and can lead to poor form. Not going far enough down is another common mistake. Lower yourself until your chest comes into contact with the dumbbells.



Summary

In conclusion, the best dumbbell push-up exercises are dumbbell close push-up, dumbbell diamond push-up, dumbbell wide push-up, and front raise dumbbell push-up. All of these exercises target different muscle groups and should be performed with proper form to avoid injury.


For a complete routine, check out our full-body training program to develop a strong body and aesthetic physique; you will benefit from one of our programs. We designed a program that gives you the tools to build muscle with an easy-to-follow routine that will fit any schedule. To find out more:



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