How to Do
How to do Dumbbell Push Ups With Rotation
The dumbbell push ups with rotation should begin with a good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the dumbbell push ups with rotation.
Beginning
Beginning Dumbbell Push Ups
1. Grab a set of dumbbells, place them on the floor slightly wider than shoulder width, and grip them with your palms facing each other.
2. Get into a posture where you can do a push-up from top to bottom with your body straight.
3. Bring your chest as near to the ground as possible. Push back up to the starting position after a few seconds of pause. That's a total of one rep! You are free to do as many as you like.
4. Maintain a strong grip on the dumbbells, keeping your body as straight as possible throughout the exercise, and completing each rep smoothly.
Movement
Dumbbell Push Ups Movement
1. Begin by coming into a pushup position with your hands holding dumbbells on the ground. Your palms will be facing each other as you grip the dumbbells. Your legs will be straight behind you, your toes will be on the ground.
2. Complete a push up by bending with your elbows and bringing your body down slowly so that your arms form 90 degree angles.
3. Pause at the bottom for a brief second before pressing yourself back up to the starting position.
4. From here, keep your feet, right hand, and a dumbbell on the ground while rotating your hips and bringing your left hand and dumbbell straight into the air so that they are pointing towards the ceiling. You should be in a side plank position.
5. Slowly return to the starting position from the side plank.
Repeat the push up and alternate which arm goes straight in the air, and which arm stays on the ground.
Benefits
Dumbbell Push Ups Benefits
Push-ups with a dumbbell grip engage your pecs the most and help you expand your chest.
They help to strengthen the triceps and shoulders while also promoting muscle growth. They also strengthen the core at the same time.
They boost your strength and power, allowing you to perform more complex training movements.
