May 6th, 2023 11:36 AM Mr. Q Categories: Dumbbell
The dumbbell clock push-up is a challenging variation of the traditional push-up that targets the chest, triceps, shoulders, and core muscles.
Stretch to do prior to exercise:
- Chest stretch
- Shoulder stretch
- Triceps stretch
Warmup to do prior to exercise:
- 5-10 minutes of cardio (e.g. jumping jacks, jogging in place, etc.)
- Dynamic stretches such as arm circles, high knees, and leg swings
How to select the proper weight: Choose a dumbbell weight that is challenging but allows you to maintain proper form throughout the exercise.
- Begin in a traditional push-up position with your hands on the dumbbells and your feet hip-width apart.
- Lower your body until your chest nearly touches the ground.
- As you push up, lift your right hand and rotate your body to the right while extending the weight overhead.
- Return your hand to the ground and lower your body back into the starting position.
- Repeat the push-up and rotation, this time lifting your left hand and rotating to the left.
- Alternate sides for the desired number of repetitions.
How to reduce the difficulty: To make the exercise easier, you can perform it with your hands on the ground instead of using dumbbells.
How to increase the difficulty: To make the exercise more challenging, you can increase the weight of the dumbbells or add a push-up between each rotation.
Number of reps:
- Beginner: 8-10 reps
- Intermediate: 10-12 reps
- Advanced: 12-15 reps
Estimated time for exercise: The dumbbell clock push-up should take around 10-15 minutes to complete, depending on the number of reps and sets.
Muscle Group(s):Abdominals, Chest, Shoulders, Triceps
Secondary:Triceps Brachii, Deltoids