Strength
Dumbbell Push-Up
A powerful chest and core variation that increases range of motion and improves wrist stability during pressing.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.