If you want to build upper body strength, push-ups are a classic move. Learning how to do push-ups with dumbbells can make them even more effective. This simple change adds stability, increases your range of motion, and opens the door to many new variations. It’s a smart upgrade for anyone looking to improve their chest, shoulder, and tricep workouts.
Using dumbbells instead of just your hands on the floor changes the game. It allows you to go deeper into the push-up, stretching your chest muscles more. It also makes the exercise more comfortable for your wrists. This guide will show you the right techniques to get the most from this exercise.
How to Do Push-Ups With Dumbbells
Before you start, you need the right equipment. A pair of hexagonal or octagonal dumbbells is best. They won’t roll away when you place them on the floor. Choose a weight that is heavy enough to be stable, but you won’t be lifting it. 10 to 25 pounds per dumbbell is often a good starting point.
Find a clear space on a firm surface. A yoga mat can provide extra comfort for your feet. Place the two dumbbells parallel to each other, about shoulder-width apart. Make sure they are lying flat and secure.
Step-by-Step Guide to the Basic Dumbbell Push-Up
Follow these steps to perform the standard dumbbell push-up with perfect form.
1. Get into Position: Start in a high plank position. Grip the handles of the dumbbells firmly. Your hands should be directly under your shoulders. Keep your body in a straight line from your head to your heels. Engage your core and glutes.
2. Lower Your Body: Inhale as you bend your elbows. Lower your chest down between the two dumbbells. Your elbows should track back at about a 45-degree angle from your body. Go down until your chest is slightly below the level of your hands, or as far as your strength and mobility allow.
3. Push Back Up: Exhale and push through your palms. Extend your arms to return to the starting plank position. Focus on keeping your body rigid—don’t let your hips sag or your back arch.
Aim for 3 sets of 8 to 12 repetitions to start. Focus on control rather than speed. If full push-ups are too challenging, you can perform the exercise with your knees on the floor.
Key Benefits of Using Dumbbells
Why bother with dumbbells? The advantages are clear:
* Increased Range of Motion: The dumbbells elevate your body, letting you sink deeper into the push-up. This leads to a greater stretch and more muscle activation in your chest.
* Wrist Comfort: For people with wrist pain, gripping a dumbbell keeps the wrist in a neutral, more comfortable position compared to having your hands flat on the floor.
* Enhanced Stability Challenge: Your muscles have to work harder to stabilize your body on the unstable base of the dumbbells. This improves joint health and muscle coordination.
* Easy Transition to Other Exercises: From the top position, you can easily move into a renegade row or other dynamic moves, creating efficient supersets.
Common Form Mistakes to Avoid
Even small errors can reduce the effectiveness of the exercise or lead to injury. Watch out for these common pitfalls.
Letting the Elbows Flare Out
When your elbows point straight out to the sides, you put excessive stress on your shoulder joints. Aim to keep them at a 45 to 60-degree angle from your torso. This is safer and better for targeting the chest.
Sagging Hips or Lifted Hips
Your body must stay in a straight line. A sagging lower back (hips dropping) strains your spine. Lifting your hips too high takes the work off your chest and core. Tighten your glutes and abs throughout the entire movement.
Partial Range of Motion
Don’t cheat yourself by only going halfway down. The full benefit comes from using a full, controlled range of motion. If you can’t go deep with good form, do an easier version until you build the strength.
Advanced Dumbbell Push-Up Variations
Once you’ve mastered the basic version, try these progressions to keep challenging your muscles.
Dumbbell Push-Up with Renegade Row
This combines a push and a pull for a full upper body blast.
1. Perform a standard dumbbell push-up.
2. At the top of the movement, shift your weight to your left hand and feet.
3. Pull the right dumbbell up towards your hip in a rowing motion, keeping your elbow close.
4. Lower the dumbbell back down carefully.
5. Do another push-up, then row with the left arm.
Dumbbell Push-Up with Rotation
This variation seriously engages your core and shoulders.
1. Perform a standard dumbbell push-up.
2. As you push back to the top, shift your weight to your left side.
3. Rotate your torso to the right, lifting your right dumbbell and arm straight up towards the ceiling. Your body should form a “T” shape.
4. Return the dumbbell to the floor and lower into your next push-up.
5. Alternate the side you rotate to after each rep.
Close-Grip Dumbbell Push-Up
Placing the dumbbells closer together shifts the emphasis to your triceps.
1. Position the dumbbells so they are only 6-10 inches apart, directly under your chest.
2. Perform a push-up, keeping your elbows tucked tightly against your sides as you lower down.
3. You will feel this much more in the back of your arms.
Incorporating Dumbbell Push-Ups into Your Routine
You don’t need to do these every day. Muscles grow when they have time to rest and recover. Here are two simple ways to add them to your weekly plan:
* As Part of an Upper Body Day: Pair them with exercises like dumbbell presses, rows, and overhead presses. Do 3-4 sets of 8-15 reps.
* In a Full Body Circuit: Combine them with lower body moves like squats and lunges for a high-intensity workout. Do 45 seconds of work followed by 15 seconds of rest for each exercise.
Always begin your session with a proper warm-up. Include some arm circles, cat-cow stretches, and a set of push-ups on the floor to get the blood flowing. This prepares your muscles and joints for the work ahead.
Frequently Asked Questions (FAQ)
What weight dumbbells should I use for push-ups?
Use a stable, non-rolling dumbbell that is heavy enough not to tip over. You are not lifting the weight, so 10-25 lbs is usually sufficient. The focus is on the stability and the elevation it provides.
Are dumbbell push-ups better than regular push-ups?
They are not necessarily “better,” but they offer distinct advantages like a deeper stretch and wrist comfort. They are a valuable variation to include in your training for continued progress and to work your muscles slightly differently.
Can I do dumbbell push-ups if I’m a beginner?
Yes, but start with knee push-ups using the dumbbells to build strength. Master the form with a shorter range of motion before attempting full reps. Consistency is key for beginners.
How do I prevent the dumbbells from sliding?
Use hexagonal dumbbells on a non-slip surface like a rubber gym floor or a yoga mat. Always check your setup before you start your set to ensure everything is secure.
Is it normal to feel it more in my shoulders?
You may feel it in your shoulders, especially if they are a weaker point. However, if you feel sharp pain, stop. Ensure your elbows aren’t flaring out to much, as this can overwork the shoulders. Proper form should primarily target the chest.
Dumbbell push-ups are a simple yet powerful tool. They take a fundamental bodyweight exercise and enhance it’s value. By adding them to your workouts, you can build stronger, more resilient muscles, improve your joint health, and break through strength plateaus. Remember to start with the basics, prioritize form over reps, and gradually try the more challenging variations as you get stronger.