Push-ups with dumbbells are an excellent exercise that targets the chest, shoulders, and triceps all at the same time. They are also a great way to work out and can be done at home with very little equipment.
To perform a dumbbell push-up, get into the starting position for a standard push-up and place your hands on two dumbbells. Press yourself back up to the starting position after lowering yourself until your chest is only slightly higher than the dumbbells.
Be sure to keep your abdominal muscles engaged for the entirety of the movement. If you want more of a challenge, try completing them one arm at a time instead of both at once.
5 BENEFITS OF DUMBBELL PUSHUPS
There are a lot of advantages that come along with doing pushups with a dumbbell, and you may take advantage of all of them. The following are examples of some of them:
- They contribute to the development of chest muscles that are more robust.
Pushups using dumbbells are an excellent way to increase the muscular strength in your upper body. When you practice pushups with dumbbells, you force your muscles to work harder than they would if you were simply doing conventional pushups. This results in increased strength gains. Because of the additional work you put in, your muscles will become stronger, particularly in the chest, shoulders, and triceps (and core muscles). If your goal is to gain muscle mass, dumbbell pushups are a great exercise to add to your routine. They work especially well for this purpose.
- They make it easier to perform other types of exercises.
Pushups with dumbbells are helpful for a number of reasons, including the fact that they facilitate the performance of other exercises more easily. This is due to the fact that lifting additional weight will assist in the development of muscle strength and endurance, which in turn will make it simpler to perform other exercises that call for upper body strength. For those who find it difficult to perform pull-ups, for instance, building the requisite strength in the arms and shoulders can be accomplished by performing dumbbell pushups. As a direct consequence of this, you will discover that pull-ups are much simpler to perform.
- They contribute to the loss of body fat.
Pushups with dumbbells, in addition to all of the other benefits listed above, are also an excellent way to burn fat. Dumbbell push-ups are considered a complex exercise, which means that they engage a number of different muscle groups all at once. This is the reason why they are so beneficial. As a consequence of this, you will be able to burn more calories in a shorter amount of time, which will assist you in your efforts to reduce your body fat. Therefore, if you are interested in getting into better shape, you should make dumbbell pushups an integral component of your regular exercise program.
- They make your posture look better.
Pushups with dumbbells have a number of benefits, one of which is that they can help improve your posture. This is due to the fact that the additional weight compels you to maintain proper alignment of your body, which helps to rectify any slouching that you could be doing. This can, over time, lead to an overall improvement in one’s posture. So, if you want to stand a little taller, dumbbell pushups are great exercises that can help you reach that goal.
- They are simple to carry out.
The fact that dumbbell pushups are simple to perform is another advantage of using them. To perform them, you won’t need any specialized gear or a membership to a fitness center. To perform these exercises, all you need is a set of dumbbells and some free space. They are also something that can be done at home, which makes their convenience even greater. Therefore, if you are pressed for time or you just don’t feel like going to the gym, dumbbell pushups are an excellent alternative for you to consider.
THE 6 AMAZING DUMBBELL PUSH UPS EXERCISES YOU SHOULD DO
You would be very erroneous in your assumption that performing pushups while holding dumbbells is a simple task. At first glance, it may appear to be a standard pushup; however, when the additional weight is considered, it transforms into a difficult exercise.Your upper body will get stronger and your workout regimen will feel more interesting if you include some dumbbell pushups in it. They have the potential to assist in improving your posture if you perform them in the correct manner.
After going over some of the advantages of doing dumbbell pushups in great detail, it’s time to move on to learning about the various exercises you can perform. The following are the six best variations of the dumbbell pushup that you should try to add more muscle to your upper body:
- Performing pushups with dumbbells on a regular basis
Because it is not too difficult to perform, this is an excellent workout for those who are just starting out. Put a pair of dumbbells on the floor in front of you and get into the push-up position to perform this exercise. All you have to do is put your hands on the ground. Once you have established this starting posture, you will need to lower yourself until your chest is on the ground and then force yourself back up to the starting position.
- Pushups with a close grip on the dumbbells
This exercise is quite similar to a standard pushup; the only difference is that your hands should be positioned closer together. Beginning in a push-up position with a dumbbell in each hand is the starting point for this exercise. Put your thumbs and forefingers together so that they are touching when your hands are close together. After lowering yourself until your chest is in contact with the dumbbells, you should then press yourself back up. Repeat.
- Perform dumbbell push-ups with only one arm.
The majority of people should be able to complete this exercise successfully, even if it is more challenging than standard pushups. You’ll need to put a dumbbell on the ground next to you before you can begin this exercise. Once you’ve done so, you can get into the pushup posture.
As soon as you are in the correct posture, grab the dumbbell with one hand, and then slowly lower yourself until your chest is in contact with the floor. After you have completed this step, you will need to push yourself back up and perform the exercise with the opposite arm.
- Perform Push-Downs with Dumbbells (Decline)
Although this exercise is somewhat more challenging than the three that came before it, you should still be able to complete it. In order to accomplish the decline necessary for this one, you will need a chair. Put the chair in front of you, and while you’re in pushup position, place your feet on the chair. As soon as you are in the correct posture, you should first push yourself down to the ground until your chest is touching it, and then you should push yourself back up.
- Weighted T-pushups with a dumbbell
Our list now moves on to the fourth exercise, which is the dumbbell T pushup. In order to perform this exercise correctly, you will first need to set a dumbbell in front of you on the ground and then assume the pushup position. As soon as you are in the correct posture, you should first push yourself down to the ground until your chest is touching it, and then you should push yourself back up.
While you are doing this, grip the dumbbell in one hand and raise it so that your body is in the shape of a T. Continue to do this for the specified number of repetitions. After you have completed this, you will need to put the dumbbell back where it was and perform the exercise with your other arm.
- Dumbbell push-ups to a shoulder press
This is a fantastic exercise that works out all of the muscles in your upper body. Beginning in a push-up position with a dumbbell in each hand is the starting point for this exercise (your arms straight). After lowering yourself until your chest is in contact with the dumbbells, you should then press yourself back up. While pushing yourself back up, press the dumbbells overhead at the same time. Repeat the exercise while lowering the dumbbells back to your chest.
We hope that by reading this post, you have gained some insight into the most effective variations of the dumbbell push-up that you can perform. You can construct your own workout program by combining and rearranging the exercises in this list. And don’t forget, before beginning any new training plan, you should always check in with a medical professional or a licensed personal trainer.