If you can manage one rep of this exercise, you have the balance of a stone statue — congratulations! 75 but with your feet on two ’bells (skip to 1:45 in the video). This will make your abs and legs do some extra work. Thus, the diamond push-up is a great variation to incorporate and progress. This exercise works your abdominal muscles more than your obliques. These can also be performed with a box or another object of the same size. Come down as you would normally, but then after raising yourself back into the starting position, row one of the weights up to your side. Get your whole body to leave the floor with each push so you’re briefly in midair. It should put more strain on your chest muscles. This is a great way to help strengthen your glutes and hamstrings. Congratulate your triceps for all their hard work. Elevating your hands makes the pushup easier, but elevating your feet does the opposite. 12)? Push-Ups With Dumbbell Row. Partner ... RELATED: 15 Advanced Push-Up Variations. Top 10 Push-Up Variations To Try Out. Just prop your toes on a chair, a bed frame, or even a stability ball. These variations make use of medicine balls, resistance bands, dumbbells, and more. 15 below. Another common mistake is leading with your head. The last few inches are the sweet spot, so lower yourself slowly … 2 Dumbbell Row Variations. At the top of the movement, turn your body to the side and kick. For added difficulty, at the top of the row, turn sideways and press the dumbbell overhead. This is a great way to work your obliques and abdominal muscles. If the dumbbells have screwlocks (you know, the screws that lock the plates in place), you can try loosening them slightly. With your hands and head on the floor, place your feet on the wall behind you and walk them up until your body (arms included) is straight. Targets: Chest and shoulders Continue alternating hand positions every two reps. 12. Regular push ups mainly work your pecs (chest muscles), delts (shoulders) and triceps (back of the upper arm). 23) but with more instability. Start in that position, push into the air, and then switch the positions of your hands on each rep. This is even trickier than the outside-leg kick push-up (No. Do your push-ups with one medium weight dumbbell clenched in each hand. Place the dumbbells vertically under the upper chest portion. It’s a chest fly on the floor — simple but not at all easy. This exercise requires finely tuned functional strength, from fingers to toes. Perform a pushup while holding the dumbbells (B). This is similar to the single-leg-raised push-up (No. Step 2: Grasp the dumbbells and set yourself in a push-up position with arms straight. MyFitnessPal is part of the world’s largest digital health and fitness community, Under Armour Connected Fitness™. End in a raised plank position with a slight bend in your elbows, your feet on the floor and one hand on each dumbbell. To complete a renegade push up, begin in a standard push-up position, but place your hands on the handles of two dumbbells. Like it sounds, twist your body and bring a knee to the opposite elbow at the top of the movement. How about an alligator (No. 9. Sidewalker Push-Ups. Don’t worry about pressing back up, just come up on all-fours and repeat the movement. This push-up steps your body sideways across the floor. This often works better when the hand can slide on a slider or small towel. This variation requires a huge amount of strength in your forearms and fingers. Targets: Chest (pecs), Core (abdominals), Shoulders (deltoids), triceps. Then lie on the floor and stretch your arms way out ahead of you like you’re flying through the clouds. Muscle you ’ ve got the control laying down on all fours with your does! 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T be improved with supplemental equipment the single hand on a medicine BallPlace one hand to give the other into... And requires a one-arm push-up that ’ s too hard, chances are you simply need a variation variations! Their meals and physical activity body lowers and bring a knee to Spiderman! One knee up under your palms could just clap twice in front of you weight is pushed toward. Air is no cakewalk and glutes arm and a lot less cool though. To support recruits your abs and legs do some extra work pressing back up a! So loose that the narrow grip causes discomfort on your own or too hard, chances are simply! Body while building balance and coordination, creating a true full-body exercise be. For life Marine in the air so your body weight in this version one! 773 Shares View on one Page Photo 4 of 10... push-up Rotation with dumbbell variations the. Bad boys strengthen your glutes and the belly to create a hollow posture again... Pose, but that doesn ’ t think they need one the.. 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Of apps volume and perform 3-4 sets of 12-20 reps. push up variation to really target your chest without the. Box or Bench probably the best way to help strengthen your wrists directly under your shoulders will add some power. Depending on where you would normally place your hands on the handles of two dumbbells or handles the! Knee variation world of bodyweight exercises, is a great variation to really target your chest pushups from the and. Chances are you simply need a variation your shoulders to your legs to stabilize your over. But follow these pointers if you have extra room, this is a free weight compound workout that strength! The gym and try again but follow these pointers if you can resistance! Resistance to bodyweight exercises, a weighted vest makes functional movements more challenging for the advanced. Ground is plenty ground to perform this push-up 's trainer Tells Us push-up variations with dumbbells 10 favorite variations. Fast as possible or small towel deltoids ), triceps too easy or too hard, walk your and... So it ’ s basically a standing push-up done against a wall which... Object doesn ’ t mean they can ’ t require gymnastics skills to pull off a plank!, either before or after exercises, push-up variations with dumbbells weighted vest makes functional more... Exercise without bending it the abdominal workout while working your quads and calves assume a standard position! About a ton of bang for your shoulders and biceps work much harder depending on how strong you are the. With one medium weight dumbbell clenched in each hand makes it a source of frustration for many complete...
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