Staggered push-up
May 5th, 2023 4:22 PM Mr. Q Categories: Dumbbell
Talk to your doctor. Caution and common sense should be used...as these are my experiences, and my unique situations. They may work for you or they may not. You may have different results. Please read our disclaimer.
Type:
ExerciseEquipment:
DumbbellThe dumbbell staggered push-up is a variation of the traditional push-up that involves using dumbbells to increase resistance and challenge the upper body muscles.
Stretch to do prior to exercise:
- Shoulder stretch
- Chest stretch
- Tricep stretch
Warm-up to do prior to exercise:
- Jumping jacks
- Arm circles
- Shoulder taps
How to select the proper weight: Select a weight that is challenging but manageable to perform the exercise with proper form. A good starting weight for beginners could be 5-10lbs.
Proper form:
- Begin in a high plank position with hands holding dumbbells shoulder-width apart and one hand in front of the other.
- Lower the body to the ground by bending the elbows, keeping them close to the body.
- Push back up to the starting position and then shift the dumbbell in front of the other hand and repeat the movement.
- Alternate hands with each repetition.
How to reduce the difficulty:
- Perform the exercise without dumbbells
- Perform the exercise with knees on the ground
How to increase difficulty:
- Increase the weight of the dumbbells
- Perform the exercise on an unstable surface like a Bosu ball
- Perform the exercise explosively with a clap between repetitions
Number of reps: Beginner: 8-12 reps Intermediate: 12-15 reps Advanced: 15-20 reps
Estimated time for exercise: The dumbbell staggered push-up should take approximately 3-5 minutes to complete, depending on the number of reps and sets performed.
Body Group:
ChestMuscle Group(s):
Chest, Shoulders, TricepsMuscles used:
Primary:
Pectoralis Major, Deltoids, Triceps BrachiiSecondary:
N/ATertiary:
N/ADifficulty:
IntermediateTalk to your doctor. Caution and common sense should be used...as these are my experiences, and my unique situations. They may work for you or they may not. You may have different results. Please read our disclaimer.