If you’re looking to build a stronger upper body, you might be wondering about the best tools for the job. Is doing pushups with dumbbells better for building upper body strength? This common question deserves a clear, practical answer. Let’s look at the facts so you can decide if this variation is right for your goals.
Pushups are a classic bodyweight exercise. Adding dumbbells changes the game in some interesting ways. It’s not simply a case of one being definitively “better” than the other. The truth depends on your specific situation, your training level, and what you hope to acheive.
Is Doing Pushups With Dumbbells Better
To answer this, we need to compare standard floor pushups with the dumbbell version. Each has unique advantages and drawbacks for strength building.
Standard Pushups (Floor):
* Convenience: You can do them anywhere, anytime.
* Stability: Your hands are fixed on the floor, allowing you to push with maximum force.
* Core Demand: Requires significant stabilization from your core to keep a straight body line.
Dumbbell Pushups:
* Increased Range of Motion: The dumbbells let your chest sink lower, stretching and working the muscles more.
* Wrist Comfort: A neutral grip (palms facing) is easier on the wrists.
* Instability Challenge: The unstable base increases demand on stabilizer muscles in your shoulders, chest, and core.
Key Benefits for Upper Body Strength
Using dumbbells for pushups offers several specific advantages that can directly contribute to greater strength.
First, the increased range of motion is a major plus. By going deeper, you place a greater stretch on your pectoral chest muscles. This leads to more muscle fiber recruitment throught the entire movement, which is a key driver for strength gains over time.
Second, the instability factor is a double-edged sword. While it can limit the absolute weight you can push (since some effort goes to stabilization), it seriously strengthens the smaller stabilizer muscles around your shoulders and scapulae. This builds a more resilient, injury-proof upper body, creating a stronger foundation for heavy lifts like the bench press.
Finally, for anyone with wrist pain, the neutral grip can make pushups possible and comfortable. If you can do more quality reps without pain, you’ll get stronger.
Potential Drawbacks to Consider
It’s not all upside. There are some reasons why standard pushups might be more effective for pure strength in certain contexts.
The primary issue is instability. To build maximal strength, you need to be able to produce maximum force. An unstable surface makes this harder. You cannot push as explosively or handle as much load (if you add weight) compared to a stable floor. For pure strength, stability is your friend.
Also, setup is more cumbersome. You need two stable dumbbells, which isn’t always possible. The risk of the dumbbells rolling is also real, requiring more focus on setup and form.
Who Should Use Dumbbell Pushups?
This variation is excellent for specific trainees:
* Intermediate Lifters: Those who have mastered regular pushups and need a new challenge.
* People with Wrist Issues: The neutral grip is a game-changer.
* Bodybuilders or Hypertrophy-Focused Athletes: The increased range of motion is excellent for muscle growth, which supports strength.
* Anyone Seeking Better Shoulder Health: Strengthening stabilizers improves joint health.
Who Might Stick to Standard Pushups?
Standard pushups are still king for:
* Beginners: Master the stable base first.
* Power Athletes: Need for explosive, stable pushing translates better from floor pushups.
* Maximal Strength Seekers: If you’re adding weight via a vest or plate, the floor is safer and more effective for heavy loads.
* Convenience Seekers: No equipment needed.
How to Properly Perform Dumbbell Pushups
Doing these correctly is crucial for safety and results.
1. Choose Your Dumbbells: Use hex dumbbells that won’t roll. Start light to practice form.
2. Set Up: Place the dumbbells parallel to eachother, about shoulder-width apart. Get into a high plank position with your hands gripping the handles firmly.
3. Body Position: Keep your body in a straight line from head to heels. Engage your core and glutes.
4. The Descent: Lower your chest slowly between the dumbbells. Go as deep as your shoulder mobility allows without discomfort.
5. The Push: Drive through your hands to press back up to the starting position. Avoid letting the dumbbells tilt or shift.
Progressing Your Dumbbell Pushups for Strength
To keep building strength, you must make the exercise harder over time. Here’s how:
* Add Reps and Sets: The simplest method. Aim for 3-4 sets of 8-15 challenging reps.
* Tempo Training: Slow down the lowering (eccentric) phase. Try taking 3-4 seconds to descend.
* Add Range of Motion: Place the dumbbells on small blocks or books to sink even deeper.
* Use Unstable Bases: Switch to round dumbbell ends or specialized pushup handles that tilt.
* Add Weight: Once you’re proficient, wear a weight vest or have a partner place a plate on your back.
Integrating Both Into Your Routine
You don’t have to choose just one. A smart routine uses both exercises. For example, you could use standard pushups for your heavy, strength-focused sets where you aim for lower reps with added weight. Then, use dumbbell pushups as a hypertrophy or “finisher” exercise for higher reps and a deep stretch.
This combination ensures you build both raw pushing power and the supportive stabilizer strength. It also keeps your workouts varied, which is good for long term progress and motivation.
Common Mistakes to Avoid
Watch out for these errors to stay safe and effective.
* Letting the Hips Sag: This removes core engagement and strains your lower back. Always maintain a straight line.
* Flaring Elbows: Keep your elbows at a 45-degree angle to your body, not pointed straight out to the sides.
* Bouncing: Don’t use momentum at the bottom. Control the movement.
* Unstable Setup: Ensure the dumbbells are locked in place and won’t slide. A carpeted surface or rubber mat helps.
* Neglecting the Full Body: A pushup is a full-body exercise. Squeeze your glutes and brace your abs througout every rep.
FAQ Section
Do pushups with dumbbells build more muscle?
They can, due to the increased range of motion. The deeper stretch often leads to better muscle growth in the chest, which can support strength gains. But for pure maximal strength, stable overload is key.
Are dumbbell pushups harder?
Yes, primarily because of the instability and the potential for a greater range of motion. They challenge your stabilizer muscles more, which can make the same number of reps feel more demanding even though your primary muscles might not be working harder.
Can I build a strong upper body with just pushup variations?
Absolutely. By consistently progressing with variations like weighted pushups, dumbbell pushups, and incline/decline versions, you can build significant strength and muscle. However, for ultimate upper body strength, eventually incorporating heavy horizontal and vertical pulls (like rows and pull-ups) is essential.
What about using push-up bars instead of dumbbells?
Push-up bars offer similar benefits in terms of range of motion and wrist comfort. However, dumbbells provide a greater instability challenge because they can move independently, engaging more stabilizer muscles.
Is it better to add weight to a regular pushup or use dumbbells?
For the goal of maximal strength, adding weight (via a vest) to a stable floor pushup is generally more effective. It allows you to handle heavier loads safely. Dumbbell pushups are better for hypertrophy, joint health, and stabilizer development.
In conclusion, is doing pushups with dumbbells better for building upper body strength? It’s a superior tool for specific goals: improving muscle growth through a longer range of motion, enhancing shoulder stability, and working around wrist pain. However, for developing pure, maximal pushing strength, the stable base of a standard weighted pushup often has the edge. The smartest approach is to understand what each tool offers and use both strategically in your training. Listen to your body, prioritize proper form, and focus on consistent progression—that’s the real secret to getting stronger.