# Dumbbell Push-Up

A push-up with each hand gripping a dumbbell on the floor, targeting the chest, triceps, and front delts. The raised handles keep your wrists straight and let your chest lower to handle height.

- Beginner · Compound
- Equipment: Dumbbells
- HD video: https://media.seto.fit/exercises/deep-push-up/video/male.mp4
- HTML: https://seto.fit/exercises/dumbbell-push-up/

## Muscles worked

- Mid chest: 9/10
- Triceps: 8/10
- Front delts: 6/10
- Lower chest: 5/10
- Serratus anterior: 4/10
- Forearms: 3/10

## How to do the Dumbbell Push-Up

1. Grip two dumbbells on the floor, palms facing each other, in a plank.
2. Your body should form a straight line from head to heels.
3. Bend your elbows to lower your chest to handle height.
4. Push back up until your arms are straight, elbows angled back.

### Full technique — 8 steps

1. Place two hex dumbbells on the floor about shoulder width apart, handles parallel to each other.
2. Grip the handles with palms facing each other and set up in a high plank on your toes.
3. Set your shoulders directly over your hands, straighten your legs, and form a straight line from head to heels.
4. Tighten your stomach, squeeze your glutes, and keep your neck neutral with eyes slightly ahead.
5. Bend your elbows and lower your body as one unit until your chest reaches handle height.
6. Keep elbows angled back rather than flared straight out as you reach the bottom position.
7. Press through your palms until your elbows are fully extended.
8. Finish in a solid plank without letting your hips sag or your upper back collapse.

## Common mistakes

- Hips sagging below the shoulders
- Piking hips on the way up
- Elbows flaring straight out
- Stopping short of full depth
- Dumbbells rolling or tipping under the hands

## Form cues

- Keep wrists straight
- Body moves as one
- Keep elbows angled back
- Press through the palms
- Tighten stomach each rep

## How much to do

- **Strength**: 3–5 sets of 5–8 reps · rest 2 min · 1–2 reps in reserve · lower 3 s, pause 1 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 8–15 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 3 s, lift 1 s
- **Endurance** (best fit): 2–3 sets of 15–25 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Weight plates**: [Deficit Push-Up](https://seto.fit/exercises/deficit-push-up/), [Weighted Push-Up](https://seto.fit/exercises/weighted-push-up/)
- **Machine**: [Alternating Machine Decline Chest Press](https://seto.fit/exercises/alternating-machine-decline-chest-press/), [Smith Machine Decline Press](https://seto.fit/exercises/smith-machine-decline-press/)
- **Resistance bands**: [Alternating Resistance Band High-to-Low Chest Press](https://seto.fit/exercises/alternating-resistance-band-high-to-low-chest-press/), [Resistance Band Floor Press](https://seto.fit/exercises/resistance-band-floor-press/)
- **Medicine ball**: [Lying Medicine Ball Chest Press](https://seto.fit/exercises/lying-medicine-ball-chest-press/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Outdoor Chest Press](https://seto.fit/exercises/outdoor-chest-press/) — 35% of bodyweight
- Easier: [Close Grip Knee Push-Up](https://seto.fit/exercises/close-grip-knee-push-up/) — 53% of bodyweight
- **This exercise: Dumbbell Push-Up — 66% of bodyweight**
- Harder: [Side to Side Push-Up](https://seto.fit/exercises/side-to-side-push-up/) — 72% of bodyweight
- Harder: [Single Arm Push-Up](https://seto.fit/exercises/single-arm-push-up/) — 110% of bodyweight

## Quick answers

### What muscles does the Dumbbell Push-Up work?

Primary: Mid chest 9/10, Triceps 8/10. Also works: Front delts 6/10, Lower chest 5/10, Serratus anterior 4/10, Forearms 3/10.

### When should I do the Dumbbell Push-Up in a workout?

Accessory. Goes after the main lifts. ≈ 8 min with rest.

### How many sets and reps of the Dumbbell Push-Up?

Strength: 3–5 sets of 5–8 reps, rest 2 min, 1–2 reps in reserve. Muscle growth: 3–4 sets of 8–15 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–25 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Dumbbell Push-Up?

Weight plates: Deficit Push-Up, Weighted Push-Up. Machine: Alternating Machine Decline Chest Press, Smith Machine Decline Press. Resistance bands: Alternating Resistance Band High-to-Low Chest Press, Resistance Band Floor Press. Medicine ball: Lying Medicine Ball Chest Press.

### What is an easier version of the Dumbbell Push-Up?

Close Grip Knee Push-Up (53% of bodyweight), Outdoor Chest Press (35% of bodyweight).

### What is a harder version of the Dumbbell Push-Up?

Side to Side Push-Up (72% of bodyweight), Single Arm Push-Up (110% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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