How to Do the Dumbbell Push-Up for a Stronger Chest and Core

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 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 don't have to go this low on dumbbell push-ups if it's too hard," she says.

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.

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.

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.

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.

It's important to keep your abs tight so your lower back doesn't 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.

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.

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.

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 doesn't 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.

Also, remember to keep your shoulders back and down throughout the movement; don't let them creep up toward your ears.

If you're not able to do a dumbbell push-up from the high plank position, you can do it on your knees. Just remember to brace your core and tighten your glutes throughout the movement so that your hips stay level the entire time.

This dumbbell push-up variation involves lifting one dumbbell off the ground and raising it as far into the air as possible. Doing this helps build single-arm strength, shoulder stability and core strength, Lehnert says.

Combining a row with a push-up incorporates more core strength and stability work. It's also a great way to target more of your back muscles, Windt says.

Sneak in some extra biceps and shoulder work with this dumbbell push-up variation. Hopping into and out of a standing position will also increase your heart rate.