Learning how to do pushups with dumbbells is a smart way to upgrade a classic exercise. Using dumbbells during pushups provides an unstable element that can improve wrist stability and increase your range of motion. This simple change can make your workouts more effective and comfortable, especially if you have wrist pain from regular floor pushups.
This guide will show you exactly how to perform this variation safely. You will learn the setup, the step-by-step movement, and several ways to make it harder or easier. We will also cover the key benefits and common mistakes to avoid.
How To Do Pushups With Dumbbells
Before you start, you need the right equipment and setup. This foundation is crucial for safety and effectiveness.
First, choose your dumbbells. A pair of hexagonal or octagonal dumbbells is ideal because they won’t roll. Round dumbbells can be dangerous as they might move during the exercise. Start with a lighter weight to get used to the balance; you can always go heavier later.
Find a clear, stable surface like an exercise mat or a firm floor. Place the dumbbells parallel to each other, about shoulder-width apart. The distance should feel natural, similar to your regular pushup hand placement.
Step By Step Instructions
Follow these steps carefully to perform the dumbbell pushup with proper form.
- Start in a high plank position. Grip the handles of the dumbbells firmly, with your hands directly under your shoulders. Your fingers should be pointing forward.
- Engage your core and glutes. Your body should form a straight line from your head to your heels. Do not let your hips sag or pike up.
- Inhale as you bend your elbows. Lower your chest down between the two dumbbells. Keep your elbows at about a 45-degree angle to your body, not flared out wide.
- Lower yourself until your chest is just below the level of your hands, or as far as your strength and mobility allow. The dumbbells give you a deeper range of motion.
- Exhale and push through your palms to straighten your arms. Return to the starting plank position. Focus on keeping your body rigid throughout the movement.
Common Form Mistakes To Avoid
Even small errors can reduce the exercise’s effectiveness or lead to injury. Watch for these common issues.
- Flaring Elbows: Letting your elbows point straight out to the sides puts excessive stress on your shoulder joints. Aim to keep them at a moderate angle.
- Sagging Hips: This means your core is not engaged. It strains your lower back and takes the work off your chest and triceps.
- Partial Range of Motion: Not lowering yourself enough is a common mistake. Use the dumbbells to help you achieve a deeper, more effective stretch and contraction.
- Rushed Tempo: Performing the reps too quickly uses momentum instead of muscle control. Aim for a slow, controlled descent and a powerful push up.
Primary Benefits Of Dumbbell Pushups
Incorporating dumbbells into your pushup routine offers several distinct advantages over the standard floor version.
Improved Wrist Stability And Comfort
For many people, the biggest benefit is wrist relief. Standard pushups require significant wrist extension, which can cause pain for those with limited mobility or previous injuries.
By gripping a dumbbell handle, your wrist stays in a neutral, stacked position. This alignment reduces strain and allows you to focus on the working muscles without discomfort. Over time, the unstable nature of the dumbbell also strengthens the forearm and wrist stabilizer muscles.
Increased Range Of Motion
The dumbbells elevate your body off the floor. This creates space for your chest to descend lower than your hands.
A greater range of motion means your chest, shoulder, and tricep muscles stretch more deeply at the bottom of the movement. This leads to better muscle fiber recruitment and can stimulate more growth and strength gains compared to standard pushups.
Enhanced Core And Stabilizer Engagement
The dumbbells are not fixed to the floor. This introduces a slight instability that your body must counteract.
Your core, shoulders, and back muscles work harder to prevent the weights from shifting or tipping. This turns a simple pushing exercise into a more comprehensive full-body stability challenge, improving your functional strength and balance.
Variations To Challenge Your Routine
Once you master the basic dumbbell pushup, you can try these variations to target different muscles and increase the difficulty.
Dumbbell Pushup With Row
This advanced variation combines a push and a pull, working your back along with your chest.
- Assume the standard dumbbell pushup position with a slightly wider stance for stability.
- Perform a full pushup. At the top of the movement, shift your weight to your left side.
- Keeping your core tight, pull the right dumbbell up towards your ribcage in a rowing motion.
- Lower the dumbbell back to the floor carefully. Perform another pushup and then row with the left arm.
Wide Grip Dumbbell Pushup
Placing the dumbbells wider than shoulder-width apart shifts more emphasis to your chest muscles, particularly the outer pectorals.
Ensure you still maintain control and do not overstretch your shoulders at the bottom of the movement. This variation can be tougher on the shoulder joints, so proceed with caution if you have any existing issues.
Close Grip Dumbbell Pushup
Positioning the dumbbells closer together, directly under your sternum, increases the focus on your triceps.
Your elbows will naturally tuck closer to your sides as you lower down. This is an excellent way to build stronger, more defined arms. It requires more tricep strength, so you may need to do fewer reps initially.
Decline Dumbbell Pushup
Elevating your feet on a bench or step increases the difficulty by placing more weight on your upper body. It also shifts the emphasis to the upper chest and front shoulders.
Make sure the dumbbells are secure and your setup is stable before attempting this more challenging version.
Essential Safety Considerations
Safety should always be your top priority when adding equipment to bodyweight exercises.
Choosing The Right Dumbbells
As mentioned, hex dumbbells are the safest choice. Ensure the weights are of equal size and the handles are not worn or slippery. Avoid using adjustable dumbbells with collars that could loosen during the movement.
Setting Up A Secure Environment
Always perform the exercise on a non-slip surface. Check that the dumbbells are positioned evenly and won’t slide. Keep your workout area clear of other equipment or obstacles.
Listening To Your Body
Start with a manageable number of reps, even if it’s just a few. Do not push through sharp pain in your wrists, shoulders, or elbows. The exercise should challenge your muscles, not hurt your joints. If you feel any joint pain, stop and reassess your form or try a different variation.
Integrating Dumbbell Pushups Into Your Workout
To get the most from this exercise, you need to include it effectively in your overall fitness plan.
As A Chest Exercise
You can use dumbbell pushups as a primary or accessory movement in your upper body or push workouts. For strength, aim for 3-5 sets of 5-10 reps with controlled form. For muscle endurance, try higher rep sets of 15-20.
In A Circuit Training Routine
Dumbbell pushups fit well into full-body or upper-body circuits. They pair excellent with rows, shoulder presses, and core exercises. For example, you could do a circuit of dumbbell pushups, dumbbell rows, and plank holds for a time-efficient workout.
Progression And Overload
To keep getting stronger, you need to make the exercise harder over time. You can do this by:
- Adding more repetitions to your sets.
- Performing more total sets.
- Slowing down the tempo of each rep.
- Moving on to more challenging variations, like the pushup with row or the decline version.
Frequently Asked Questions
What Are The Benefits Of Pushups With Dumbbells?
The main benefits are reduced wrist strain, an increased range of motion for better muscle development, and enhanced engagement of core and stabilizer muscles due to the unstable platform.
Are Dumbbell Pushups Harder Than Regular Pushups?
They can be, but for different reasons. The instability makes your stabilizer muscles work harder, which can be challenging. However, the neutral wrist position might make them easier for people who experience pain during regular pushups. The potential for a deeper range of motion also increases the difficulty for the primary pushing muscles.
What Weight Dumbbells Should I Use For Pushups?
Start with a light pair, often 5-10 pounds each, to focus on balance and form. The weight itself is not the primary focus; the dumbbells are mainly tools to alter the exercise mechanics. Once your form is solid, you can use heavier dumbbells to make balancing more challenging, but the exercise remains primarily about your bodyweight.
Can I Do Dumbbell Pushups If I Have Wrist Pain?
Often, yes. Many people find dumbbell pushups relieve wrist pain because the hand is in a neutral grip. However, if your wrist pain is severe or caused by a specific injury, you should consult a doctor or physical therapist before trying any new exercise.
How Many Dumbbell Pushups Should I Do?
This depends on your fitness level and goals. A good starting point is 3 sets of as many reps as you can with perfect form. Aim to leave 1-2 reps in reserve at the end of each set. As you get stronger, increase the reps or sets to continue making progress.