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Dumbbells Push-up

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Exercise Profile

Primary muscles:

Chest

Secondary muscles:

Triceps

Equipment:

Dumbbell

Difficulty:

Beginner

Dumbbells Push-up Overview

The dumbbells push-up workout is a chest-focused exercise that utilizes dumbbells to increase intensity and engagement.

By holding the dumbbells during push-ups, the chest muscles are targeted more intensely, leading to greater strength and definition.

The dumbbells add resistance, making the push-up more challenging and effective for building chest muscles.

While the workout also engages other muscles like the shoulders and triceps, the primary focus remains on the chest.

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Dumbbells Push-up Instructions

  1. Place two dumbbells on the floor, shoulder-width apart.
  2. Assume a push-up position with your hands on the dumbbells, arms fully extended, and body straight from head to heels.
  3. Engage your core muscles by pulling your belly button towards your spine.
  4. Lower your body towards the floor by bending your elbows, while keeping your back straight and your elbows close to your sides.
  5. Pause briefly when your chest is just above the dumbbells.
  6. Push your body back up to the starting position by straightening your arms, while maintaining a straight line from head to heels.
  7. Repeat the movement for the desired number of repetitions.

Dumbbells Push-up Tips

  1. Start by placing two dumbbells on the floor, shoulder-width apart, and assume a push-up position with your hands gripping the dumbbell handles firmly.
  2. Engage your core muscles by tightening your abs, glutes, and quads. This will create a stable base for your body and help maintain proper alignment throughout the exercise.
  3. As you lower your body towards the ground, focus on keeping your elbows at a 45-degree angle to your torso. This will ensure that you are effectively targeting your chest muscles and minimizing strain on your shoulders.
  4. Push through your palms and extend your arms to return to the starting position, making sure to keep your body in a straight line from head to toe. Avoid sagging or arching your back, as this can lead to poor form and potential injuries.
  5. To challenge yourself further, gradually increase the weight of the dumbbells or try performing the exercise on an incline or decline surface. Remember, progress takes time, so stay consistent, listen to your body, and celebrate every small improvement along the way!

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