Is the dumbbell push-up better than a standard push-up?

It allows for a greater range of motion at the bottom of the rep and is often more comfortable for those with wrist pain because the wrists remain in a neutral position.

What type of dumbbells should I use?

Hexagonal dumbbells are highly recommended because their flat sides provide a stable base and prevent rolling during the exercise.

Does this exercise work the core more than regular push-ups?

Yes, because the elevated position and narrowed base of support require more stabilizers to keep the body from swaying.

Dumbbell Push-Up Form Guide | Build Chest Strength

Learn how to master the dumbbell push-up. Improve your range of motion, protect your wrists, and strengthen your chest and core with our expert guide.

How to Perform

Place two dumbbells on the floor shoulder-width apart, ensuring they are parallel to each other.
Grip the handles of the dumbbells firmly and step your feet back into a standard high-plank position.
Lower your chest toward the floor by bending your elbows, allowing your chest to dip slightly below the handles for a deeper stretch.
Maintain a rigid torso and keep your elbows tucked at a 45-degree angle relative to your sides.
Press through the dumbbell handles to return to the starting position by fully extending your arms.
Engage your glutes and core throughout the entire movement to prevent your hips from sagging.

Common Mistakes

Allowing the elbows to flare out too wide, which increases stress on the shoulder joint.
Letting the hips sag or the lower back arch, indicating poor core engagement.
Using round dumbbells that might roll, which can lead to wrist instability or injury.
Rushing the eccentric phase and failing to control the descent.

Muscles Worked

Primary movers

Chest

Stabilizers

Triceps
Shoulders
Core

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Chest · Strength