Dumbbell Push Up With Drag 101 Video Tutorial
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Overview
The Dumbbell Push Up With Drag is a challenging compound exercise that primarily targets the chest, while also engaging the shoulders, triceps, and core (abs) as secondary muscle groups. Using a dumbbell, the exercise combines the classic push-up motion with a dynamic drag of the dumbbell across the floor, adding an element of instability and coordination. This movement not only enhances upper body strength but also promotes core stability and balance. It is suitable for intermediate to advanced fitness levels due to its requirement for strength, control, and proper technique.
How to Perform
Begin by placing two dumbbells on the floor, positioned parallel to each other and slightly wider than shoulder-width apart.
Get into a high plank position, gripping the dumbbells with both hands while keeping your toes firmly on the floor.
Lower your body toward the ground by bending your elbows, ensuring that your body stays straight and your core is engaged.
Push your body back up to return to the starting high plank position.
Next, drag one dumbbell across the floor toward the opposite side of your body, maintaining control and keeping your core tight.
Return the dumbbell to its original position and repeat the same movement with the other dumbbell.
This completes one repetition.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your body in a straight line from head to heels throughout the movement.
Engage your core to maintain stability and prevent sagging in the lower back.
Position the dumbbells slightly wider than shoulder-width apart for optimal hand placement.
Lower your chest towards the ground with controlled movement, keeping elbows at a 45-degree angle.
Focus on a strong push to return to the starting plank position.
When dragging the dumbbell, keep your movements smooth and controlled to avoid losing balance.
Alternate pulling each dumbbell across your body, keeping the core engaged to stabilize your hips.
Ensure your shoulders remain stable and avoid letting them hunch up towards your ears.
Perform the exercise slowly and deliberately to maintain good form and maximize muscle engagement.
Use a moderate weight dumbbell that allows you to maintain form throughout the entire set.
How Not to Perform
Avoid letting your back sag: Ensure your body remains in a straight line from head to heels. Sagging in the lower back shifts the focus away from the chest and can lead to lower back strain.
Don’t flare your elbows too much: Keep your elbows at a 45-degree angle to your body during the push-up. Flaring them out too wide can strain the shoulders and reduce chest activation.
Don’t rush the drag: Avoid dragging the dumbbell too quickly. This can disrupt your balance and reduce core engagement. Perform the drag slowly and with control to maximize activation of the chest and shoulders.
Don’t let your shoulders creep up: Keep your shoulders relaxed and away from your ears to avoid unnecessary tension in the upper body, allowing better focus on the chest and shoulders.
Don’t collapse your chest too low: While lowering yourself, avoid going too deep if it causes discomfort. You should feel a stretch in the chest, but overextending can strain the shoulder joints.
Avoid losing core engagement: If your abs aren’t engaged during the exercise, your body will lose stability, and the energy will shift from the chest to other muscle groups. Always keep your core tight.
Don’t let your hands slide too far: Keep your hands gripping the dumbbells firmly. Letting them slide too much can cause instability and make the movement less effective.
Don’t use excessive weight: Using a dumbbell that’s too heavy may cause you to compromise form and reduce the control of both the push-up and the drag. Stick with a weight that challenges you but allows proper form.
Avoid jerking or swinging the dumbbells: The dumbbell drag should be controlled. Jerking the dumbbells or using momentum shifts the focus away from the chest and shoulders, increasing the risk of injury.
Don’t let your wrists bend excessively: Keep your wrists neutral while gripping the dumbbells to avoid strain and maintain proper alignment throughout the movement.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
