Single Dumbbell Push Up 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Chest
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Single Dumbbell Push-Up is a challenging variation of the traditional push-up that focuses primarily on the chest, with secondary activation of the triceps. To perform this exercise, you'll place one hand on a dumbbell while the other hand is on the floor, creating an uneven surface that intensifies the load on the chest and triceps. As you lower your body towards the ground and push back up, the instability of the dumbbell forces your core to engage, helping to improve balance and strength. This exercise is excellent for targeting the upper body, particularly the chest and triceps, while also enhancing stability and control.
How to Perform
Setup: Begin by placing one dumbbell on the floor in front of you. Get into a standard push-up position, with your feet hip-width apart, and one hand placed on the dumbbell while the other hand is on the ground.
Hand Position: Make sure that the hand on the dumbbell is directly under your shoulder, and your other hand should also be positioned slightly wider than shoulder-width apart on the floor for balance.
Core Engagement: Tighten your core by drawing your belly button toward your spine to maintain stability throughout the movement. This will help prevent your hips from sagging or your back from arching.
Lowering Phase: Slowly lower your body towards the ground by bending both elbows. Keep your body in a straight line from your head to your heels, ensuring that your chest approaches the ground while keeping your elbows at a 45-degree angle to your body.
Push-Up Phase: Once your chest is just above the floor, push yourself back up to the starting position by straightening your arms. Focus on pushing with both your chest and triceps to extend your arms fully.
Alternate Sides: After completing one set, switch the hand that is on the dumbbell, so the other side of your body is now doing the pushing. This ensures balanced development of the chest and triceps on both sides.
Breathing: Inhale as you lower yourself to the floor and exhale as you push back up. Proper breathing will help maintain control and energy throughout the exercise.
Repetitions: Aim for 8-12 reps per side, depending on your strength level, and perform 3-4 sets. Always focus on quality and control rather than rushing through the movement.
★ 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 core tight throughout the exercise to prevent your hips from sagging.
Avoid flaring your elbows out too wide; keep them at a 45-degree angle to your body.
Ensure the dumbbell is placed directly under your shoulder to maintain balance and stability.
Focus on controlled movements; don’t rush the lowering or pushing phases.
Switch hands after completing a set to ensure balanced strength development in both sides of your chest and triceps.
Keep your body in a straight line from head to heels to engage your core and prevent excessive arching in your lower back.
Do not allow your chest to touch the floor too quickly; lower yourself with control.
If you feel discomfort in your wrist, consider using push-up bars or a softer grip on the dumbbell.
Keep your gaze neutral, looking down at the floor to maintain proper neck alignment.
Start with fewer reps and progressively increase as you get stronger to avoid overstraining.
How Not to Perform
Do Not Let Your Hips Sag:Avoid allowing your hips to drop towards the ground, as this can lead to lower back strain. Always engage your core to keep your body in a straight line from head to heels.
Do Not Allow Elbow Flaring:Avoid flaring your elbows out too wide (90 degrees or more). This can put unnecessary stress on your shoulders and reduce the effectiveness on the chest. Keep elbows at a 45-degree angle to your body.
Do Not Rush the Movement:Do not perform the push-up too quickly. Moving too fast can lead to poor form and reduced engagement of the target muscles. Focus on a controlled and deliberate lowering and pushing phase.
Do Not Forget to Engage Your Core:Not engaging your core can lead to instability and poor form. Keep your core tight throughout the movement to maintain stability and prevent your lower back from arching.
Do Not Let Your Chest Drop Too Quickly:Avoid dropping your chest rapidly to the ground. This reduces the time under tension for your chest and triceps. Lower yourself with control to fully activate the muscles.
Do Not Overextend the Arm:Avoid locking out your elbows too forcefully when you push back up. Overextension can lead to joint stress and reduce muscle engagement. Keep a slight bend in the elbow at the top of the push-up.
Do Not Lose Balance:Ensure the dumbbell is positioned directly under your shoulder. Placing it too far forward or backward can cause instability, making it harder to maintain good form and balance.
Do Not Perform the Exercise Without Proper Warm-Up:Jumping into the exercise without warming up can lead to strain and injuries. Always perform a dynamic warm-up to prepare your muscles for the load.
Do Not Let Your Neck Hyperextend:Keep your neck neutral and avoid looking too far up or down during the exercise. Hyperextending your neck can cause tension and discomfort.
Do Not Ignore the Other Hand:Avoid putting all your focus on the hand on the dumbbell. Ensure that both your hands are equally engaged, with the hand on the floor also contributing to stability and strength during 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.
