May 5th, 2023 4:22 PM Mr. Q Categories: Dumbbell
The 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.
- 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.
Muscle Group(s):Chest, Shoulders, Triceps
Primary:Pectoralis Major, Deltoids, Triceps Brachii