Regardless of your fitness level, push-ups are the foundation of many strength workouts because they work your entire body. They're also incredibly versatile, with many push-up variations to choose from. But the dumbbell push-up is one that really maximizes the exercise's benefits.
What are dumbbell push-ups? They're essentially the same as regular push-ups, except that you grip a dumbbell in each hand instead of placing your hands flat on the floor.
What muscles do dumbbell push-ups work? They target many of the same muscles as the traditional push-up. Your core and glutes stabilize your body, while your arms, chest, back and shoulders lower and push your body away from the ground, says Reyci Martorell, MSEd, CSCS, CPT, NSCA, NASM, member of the World Gym's Coaches Council.
Is it harder to do push-ups with dumbbells? Yes and no. Doing dumbbell push-ups versus regular push-ups means your body is slightly elevated, which can make the move a little easier. Gripping dumbbells also takes some of the stress off your wrists by putting them in a neutral position.
On the other hand, elevating your hands on dumbbells allows your chest to sink lower, "making the range of motion bigger buy steroids for bodybuilding online and the push-ups deeper," says Vanessa Windt, CPT, ISSA-certified personal trainer in Los Angeles, California. Deeper push-ups are more challenging. However, increasing the range of motion is a choice: "You do not have to go this low on dumbbell push-ups if it's too hard," she says.
How to Do the Dumbbell Push-Up With Perfect Form
4 Dumbbell Push-Up Benefits
1. Easier on Your Wrists
Regular push-ups are done by lowering yourself to the floor with your palms flat on the ground and your wrists flexed.
"Some athlete's wrists are extremely tight and placing them flat on the ground in a flexed position under load can create a tremendous amount of pain, discomfort and irritation," Martorell says.
But holding onto dumbbells while doing push-ups can place your wrists in a neutral position, which transfers some of the weight away from your wrists.
2. Less Stress on Your Shoulders
Some people lack the internal shoulder rotation needed for traditional push-ups, especially in the bottom position. But if you turn your hands so that your palms face inward - as with dumbbell push-ups versus regular push-ups - it can relieve the stress on your shoulders.
This may enable you to go deeper into the push-up and have a more effective workout, says Danny Lehnert, DPT, CSCS, a board-certified orthopedic specialist at Eclipse Wellness in Ashburn, Virginia.
3. More Muscle Engagement
Elevating your hands on dumbbells allows you to go deeper into the bottom position of the push-up. More depth equals more muscle engagement, especially in your chest and shoulders, Martorell says.
4. Challenge Your Stability
Supporting your body weight on dumbbells may be easier on your wrists, but your core muscles have to work harder to keep you stable. Especially if you choose rounded dumbbells over hexagonal ones.
Your forearms will also get a greater workout with dumbbell push-ups: "Dumbbells can move slightly, so you're relying on your forearms to hold you in position," Lehnert says.
4 Dumbbell Push-Up Form Tips
1. Brace Your Core
It's important to keep your abs tight so your lower back does not arch during the push-up. Arching your lower back not only takes the focus away from the muscles you're trying to target but also adds stress, which increases your risk of lower back discomfort and pain.
"I tell clients to tighten their core as if they're about to get punched before they come down into the push-up," Windt says. Squeeze your core and glutes to keep your body aligned from the top of your head to your heels.
2. Keep Your Wrists Straight
The dumbbell push-up is only good for weaker or immobile wrists if you keep them in a neutral position. Letting them bend (flex) will cause discomfort or pain. Focus on maintaining a strong grip on the dumbbells throughout the exercise to keep your wrists straight.
3. Lower Your Chest, Not Your Head
Many people drop their heads toward their hands when they lower into a push-up. However, this puts pressure on the front of your shoulders, increasing the risk of shoulder pain and injury. Instead, shift forward a little as you come down, so your chest - not your head - comes toward your hands, Windt says.
4. Keep Your Shoulders in Mind
Elevating your hands on dumbbells allows you to reach your chest lower than you could with your hands on the floor. This requires your shoulders to work through a greater range of motion, making push-ups harder.
But just because you can bring your chest to the floor that does not mean you have to, Windt says. If that's too challenging for your shoulders, limit your range of motion. Only go as deep as your shoulder mobility allows.
