Are Pushups With Dumbbells Better

If you’re looking to build a stronger upper body, you’ve probably done your fair share of pushups. But you might be wondering, are pushups with dumbbells better for building upper body strength? The short answer is yes, they offer some distinct advantages that can help you progress faster and more safely.

Using dumbbells changes the exercise in key ways. It can lead to better muscle growth, improved joint health, and greater overall strength gains. Let’s look at how this simple tweak to a classic move can make a big difference in your results.

To understand why dumbbell pushups are effective, we need to see what they do differently. The primary benefit comes from the increased range of motion. When you do a regular floor pushup, your chest can only descend until it touches the ground. With dumbbells in your hands, you can lower your body much deeper.

This extra stretch at the bottom of the movement places more tension on your chest, shoulder, and tricep muscles. More time under tension is a key driver for muscle growth. It also allows for a better stretch in the pectoral muscles, which can stimulate further development.

Key Benefits for Upper Body Strength

Using dumbbells for pushups isn’t just about going deeper. The benefits are multi-layered and target both muscle building and joint safety.

Greater Range of Motion: As mentioned, this is the biggest advantage. You work your muscles through a fuller, more complete movement pattern.
Improved Wrist Alignment: For people with wrist pain, this is a game-changer. Holding the dumbbell handles lets you keep your wrists straight and neutral, reducing strain.
Enhanced Stability Demands: The dumbbells are unstable compared to the floor. Your stabilizer muscles in the shoulders, chest, and core have to work harder to keep you balanced.
Easier on the Joints: The neutral grip can be more forgiving on your shoulder joints compared to the internal rotation of a regular pushup.
Versatility for Progression: You can easily adjust the difficulty by using different dumbbell sizes or incorporating variations.

Muscles Worked: A Comparison

Both exercises build a powerful upper body, but the emphasis shifts slightly with dumbbells.

Standard Pushup Muscles

Primary: Pectoralis Major (Chest), Triceps, Anterior Deltoids (Front Shoulders)
Secondary: Core, Serratus Anterior, Glutes (for stability)

Dumbbell Pushup Muscles

All the same muscles are worked, but with added focus on:

Stabilizers: Rotator cuff muscles, scapular stabilizers, and core engagement increase significantly.
Chest (Pecs): The deeper stretch leads to greater pec activation, especially in the sternal (lower) fibers.
Forearms and Grip: You have to actively grip the dumbbells, which builds forearm strength.

How to Do Dumbbell Pushups with Perfect Form

Doing them correctly is crucial to avoid injury and get the most benefit. Follow these steps.

Setup: Place two hex dumbbells (with flat sides) on the floor shoulder-width apart. Get into a high plank position with your hands gripping the dumbbell handles firmly. Your body should form a straight line from head to heels.
The Descent: Engage your core and glutes. Slowly lower your chest down between the dumbbells. Keep your elbows at about a 45-degree angle to your body—don’t let them flare out completely. Go as deep as your mobility allows without discomfort.
The Bottom: Pause for a moment at the bottom. Feel the stretch in your chest and shoulders.
The Push: Press through your palms, driving the floor away, to return to the starting position. Focus on squeezing your chest muscles at the top.

Common Form Mistakes to Avoid

Letting the hips sag or pike up. Maintain that straight line.
Dropping the head down. Keep your neck in line with your spine.
Using momentum to bounce out of the bottom position. Move with control.
Choosing dumbbells that roll. Always use hex or adjustable dumbbells with a flat surface.

Integrating Dumbbell Pushups Into Your Routine

You don’t have to replace regular pushups entirely. Instead, think of dumbbell pushups as a tool for specific goals. Here’s how to program them effectively.

For pure strength building, aim for lower rep ranges. Perform 3-4 sets of 6-10 reps, focusing on maximum control. Rest for 2-3 minutes between sets to recover fully.

For muscle growth (hypertrophy), aim for moderate reps. Try 3-4 sets of 8-15 reps. Focus on the stretch and contraction, and keep rest periods to 60-90 seconds.

You can also use them as a warm-up. A couple light sets of dumbbell pushups can activate your chest and shoulders before bench pressing.

Advanced Variations to Keep Building Strength

Once standard dumbbell pushups become easy, you need to increase the challenge. Here are some effective progressions.

Feet-Elevated Dumbbell Pushup: Place your feet on a bench or box. This shifts more weight to your upper body, increasing the load on your chest and shoulders.
Dumbbell Pushup with Row: At the top of the pushup, row one dumbbell up to your side. This adds a serious back and core challenge. Alternate sides.
Close-Grip Dumbbell Pushup: Bring the dumbbells closer together, directly under your chest. This variation places much greater emphasis on your triceps.
Instability Pushups: Use suspension trainers (like TRX) or stability balls under your hands instead of dumbbells for an even greater stability test.

Who Should (and Shouldn’t) Use Dumbbell Pushups?

This exercise is excellent for most lifters, but it’s not for everyone.

They are highly recommended for:

Individuals with wrist pain from regular pushups.
Intermediate lifters who’ve plateaued with bodyweight pushups.
Anyone focusing on improving chest development and mind-muscle connection.
People training for sports that require upper body stability.

Consider caution or avoid if:

You have a current shoulder injury (especially related to instability). Consult a physiotherapist first.
You are a complete beginner. Master the regular pushup on the floor before adding instability.
You lack the core strength to maintain a plank. Build that foundation first to avoid lower back strain.

FAQ: Your Questions Answered

Are pushups with weights better than regular?
For building strength and muscle, yes, because they allow a greater range of motion and increased stability demands. For pure endurance, regular pushups may still have their place.

Can you build a big chest with dumbbell pushups?
Absolutely. The deep stretch is highly effective for chest growth. For significant size, you’ll eventually need to add external load (like a weight vest) or move to barbell exercises.

What size dumbbells should I use for pushups?
Start with a light, stable pair (10-20 lbs each) to learn the form. The weight isn’t the primary focus; the range of motion and stability are. Heavier dumbbells provide a slightly higher base, which can make the movement a bit easier mechanically.

Are dumbbell pushups harder then regular pushups?
They are harder in terms of stability and muscle stretch, but they can feel easier on the wrists. The actual pressing strength required is similar, though the deeper range can make them more challenging for some.

How do I make dumbbell pushups even harder?
Try the feet-elevated variation, add a weight vest, or incorporate tempo reps (e.g., a 4-second descent). The pushup with row is also a major step up in difficulty.

In conclusion, incorporating pushups with dumbbells into your training is a smart strategy for building upper body strength. They adress limitations of the standard exercise, promote better muscle growth through a full range of motion, and are kinder to your joints. While they might not completely replace every other pressing movement, they are a valuable tool that can help you break through plateaus and build a stronger, more resilient physique. Give them a try in your next upper body session and feel the difference for yourself.