Yes, you absolutely can do push ups with dumbbells. This simple twist on a classic exercise is a fantastic way to strengthen your upper body and add variety to your routine. Using dumbbells for push ups changes the game by increasing your range of motion and stability demands. It’s a smart upgrade for anyone looking to build serious chest, shoulder, and tricep strength.
This article will show you exactly how to perform dumbbell push ups correctly. We’ll cover the muscles worked, key benefits, and several effective variations. You’ll also learn how to integrate them into your workouts safely.
Can You Do Push Ups With Dumbbells
The answer is a resounding yes, and for good reason. Using dumbbells instead of placing your hands flat on the floor introduces new challenges and advantages. It’s not just a gimmick; it’s a legitimate training technique used by athletes and fitness enthusiasts to break through plateaus and improve overall upper body function.
Let’s look at what makes this version so effective.
Primary Muscles Strengthened
Dumbbell push ups target all the same major muscle groups as standard push ups, but often more intensely due to the greater range of motion.
* Chest (Pectorals): This is the primary mover. You’ll feel it across your entire chest, especially in the sternal portion.
* Shoulders (Anterior Deltoids): These front shoulder muscles work hard to stabilize and press your body up.
* Triceps: Located on the back of your upper arms, they are crucial for locking out your elbows at the top of the movement.
* Core (Abs and Obliques): Your entire midsection must engage rigidly to keep your body in a straight line from head to heels.
* Scapular Stabilizers: The muscles around your shoulder blades work overtime to control the dumbbells, improving posture and shoulder health.
Key Benefits of Dumbbell Push Ups
Why bother grabbing the dumbbells? The benefits are clear and impactful.
* Increased Range of Motion: By lowering your chest between the dumbbells, you can achieve a deeper stretch in the chest and shoulders. This can lead to better muscle growth and flexibility.
* Enhanced Wrist Comfort: For people with wrist pain during regular push ups, holding onto dumbbells allows for a neutral wrist position. This is a much more comfortable and stronger alignment.
* Improved Stability and Balance: The unstable nature of the dumbbells forces your smaller stabilizer muscles in the shoulders, chest, and core to work harder. This builds functional strength that protects your joints.
* Easy to Scale: You can easily adjust the difficulty. Use thicker dumbbells for a greater challenge or thinner ones to start. You can also elevate your hands on blocks for an easier version.
Equipment You’ll Need
You don’t need much to get started. A pair of hex or round dumbbells is ideal. Ensure they have a flat, stable end so they don’t roll. Start with a lighter weight than you think you need to practice the form. A comfortable exercise mat is also recommended for your knees and feet.
How to Do a Dumbbell Push Up with Perfect Form
Mastering the basic form is essential before trying advanced variations. Follow these steps closely.
1. Set Up the Dumbbells: Place two dumbbells on the floor parallel to each other, about shoulder-width apart. Make sure they are stable and won’t roll.
2. Get Into Position: Kneel down and grip the handles of the dumbbells firmly. Walk your feet back until your body forms a straight line from your head to your heels. Your hands should be directly under your shoulders.
3. Brace Your Core: Tighten your abs, glutes, and quadriceps. Your body should feel like a solid plank. Don’t let your hips sag or pike up.
4. Lower Your Body: Inhale as you bend your elbows, lowering your chest slowly and controlled between the two dumbbells. Keep your elbows at about a 45-degree angle to your body.
5. Press Back Up: Once your chest is slightly below the level of your hands, exhale and press through your palms to extend your arms. Return to the starting position without locking your elbows completely.
Aim for 3 sets of 8-15 reps, focusing on control. If you can’t do a full rep from your feet, start from your knees.
Top Dumbbell Push Up Variations to Try
Once you’ve mastered the basic version, these variations will keep your muscles guessing and your progress moving forward.
* Wide-Grip Dumbbell Push Up: Place the dumbbells wider than shoulder-width. This variation places more emphasis on the outer chest muscles.
* Close-Grip Dumbbell Push Up: Position the dumbbells close together, directly under your chest. This shifts the focus dramatically to your triceps.
* Dumbbell Push Up with Row (Renegade Row): From the top of a push up position, row one dumbbell up to your ribcage while balancing on the other hand. This adds an incredible core and back challenge.
* Elevated Feet Dumbbell Push Up: Place your feet on a bench or box. This increases the load on your upper body, making the exercise more difficult.
* Alternating Dumbbell Push Up: Perform a push up, then at the top, lift one dumbbell off the floor in front of you. This tests your anti-rotation core strength.
Common Mistakes to Avoid
Even small errors can reduce effectiveness or lead to injury. Watch out for these pitfalls.
* Flaring Elbows Out: Letting your elbows point straight out to the sides puts unnecessary stress on your shoulder joints. Keep them at a moderate angle.
* Sagging Hips or Raised Hips: This means your core isn’t engaged. Maintain a rigid plank position throughout every single rep.
* Bouncing at the Bottom: Using momentum to bounce out of the bottom position cheats your muscles. Use a controlled tempo for better strength gains.
* Neck Craning: Don’t look forward; keep your neck in a neutral alignment by looking at the floor about a foot in front of the dumbbells.
* Using Unstable Dumbbells: Always check that your dumbbells won’t roll. Hex dumbbells are best for this.
Programming Dumbbell Push Ups Into Your Routine
You can use dumbbell push ups in several ways within your weekly training plan.
* As a Primary Exercise: Perform them first in your upper body or push workout for 3-4 sets of 8-12 reps.
* As a Finisher: At the end of your workout, do 2-3 sets to failure (or near failure) to fully exhaust the muscles.
* In a Circuit: Combine them with other bodyweight or dumbbell exercises like squats, rows, and planks for a full-body conditioning circuit.
Aim to include them 1-2 times per week, allowing at least 48 hours of rest for the muscles involved before training them again.
Safety Tips and Precautions
Safety should always come first, especially when introducing new equipment.
* Start Light: Practice the movement pattern with very light dumbbells or even just the handles to get comfortable.
* Check Your Space: Ensure you have enough clear floor space around you. The dumbbells should be on a non-slip surface.
* Listen to Your Body: If you feel sharp pain in your shoulders, wrists, or elbows, stop immediately. Discomfort is normal, but pain is not.
* Use a Spotter for Advanced Moves: If attempting difficult variations like renegade rows with heavy weight, have a partner nearby.
FAQ Section
Are dumbbell push ups better than regular push ups?
They offer unique benefits like a deeper range of motion and wrist comfort, making them a valuable variation. They are not inherently “better,” but they are an excellent tool to have in your training toolbox for strengthening your upper body.
What size dumbbells should I use for push ups?
Start with a light, standard-sized dumbbell (e.g., 10-20 lbs). The weight isn’t the focus initially; stability and form are. You can use thicker dumbbells later to increase the difficulty.
Can dumbbell push ups build muscle?
Absolutely. By allowing a greater range of motion and increasing stability demands, they can effectively stimulate muscle growth in the chest, shoulders, and triceps when performed with proper volume and intensity.
Are dumbbell push ups safe for shoulders?
For most people with healthy shoulders, they are very safe and can even improve shoulder stability. However, if you have a pre-existing shoulder injury, consult a physical therapist or doctor first.
How do I make dumbbell push ups harder?
You can elevate your feet, use thicker dumbbells, add a weight vest, try deficit push ups (hands on low platforms), or incorporate dynamic moves like the renegade row.
Dumbbell push ups are a simple yet highly effective way to strengthen your upper body from new angles. They address common limitations like wrist pain and limited range of motion while building impressive stability. By incorporating the variations and tips outlined here, you can keep your push up practice fresh, challenging, and productive for years to come. Give them a try in your next workout and feel the difference for yourself.