Dumbbells Push-up Row (alternating)

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The dumbbells push-up row (alternating) workout primarily targets the chest and upper back muscles.

It involves using dumbbells to perform push-ups while alternating rows, which helps to engage and strengthen these specific muscle groups.

While other muscles may be indirectly involved, the focus of this workout is on the chest and upper back.

Place two dumbbells on the ground shoulder-width apart.
Assume a push-up position with your hands gripping the dumbbells.
Lower your body towards the ground, keeping your elbows close to your sides.
As you push back up, lift one dumbbell off the ground, pulling it towards your chest.
Lower the dumbbell back to the ground and repeat the row with the other arm.
Continue alternating rows with each arm as you perform push-ups.

Start in a high plank position with hands gripping dumbbells shoulder-width apart.
Lower your body down, keeping your elbows close to your sides, engaging your chest muscles.
As you push back up, row one dumbbell towards your chest, squeezing your shoulder blades together.
Lower the dumbbell back down and repeat the row on the other side.
Keep your core engaged throughout the exercise to maintain stability and protect your lower back.
Focus on a slow and controlled movement, emphasizing the contraction of your chest and upper back muscles.