6 Best Dumbbell Push-ups and Their Benefits

Using the dumbbells for push-ups makes push-ups a more powerful exercise and helps increase upper body strength, muscle mass, and overall balance. This has motivated me to do some dumbbell push-ups, such as push-ups to renegade rows and dumbbell T push-ups at my home.

I found doing pushups with dumbbells super exciting, challenging, and effective, and they helped me build a sturdy and defined torso.

So, I decided to share that experience with you, like how many push-up variations you can do with dumbbells and what are their benefits.

Whether you train at home or in the gym, if you want to integrate some challenging push-ups into your training program, you can explore this article.

Related: 12-Week Dumbbell Workout Plan with Free PDF

6 Best Dumbbell Push Up Variations to Grow Mass

Push ups on dumbbells
  1. Pushup to Renegade Row
  2. Dumbbell T Pushup
  3. Close Grip Push-up
  4. Deficit Push-Up
  5. Diamond Pushup on Dumbbells
  6. Dumbell Floor Press-Up

Let’s see how to do each DB push-up with step-by-step instructions and how they are efficient for you.

1. Dumbbell Push-Up to Renegade Row

Dumbbell Pushup To Renegade Row

The dumbbell push-up to renegade row is a strength and mobility exercise that bolsters the upper body simultaneously and helps build muscles.

  • Equipment Needed: Hexagonal Dumbbell or Rubber Bouncer Dumbbell
  • Level: Intermediate
  • Muscles Worked: Arms, Shoulder, Back, Chest, and Core.
  • Suggested Reps x Sets: You can do three sets of 5-10 reps with light dumbbells.

How-to Push-Up to Renegade Row:

  1. Holding a dumbbell in each hand, get on all fours.
  2. Kick your legs behind you to get into a high plank position with your feet wider than shoulder-width apart.
  3. Keep the dumbbells shoulder-width apart with your arms straight.
  4. Brace your abdominal muscles, glutes, and thighs, and maintain a straight line from head to heels.
  5. Bend your elbows and lower your torso until your chest is close to the ground.
  6. Hold for a second, then press back until your elbows are fully extended. That’s one push-up.
  7. Now, drive your right elbow at your side until the dumbbell comes to your rib level.
  8. Pause for one second, then lower it down and repeat on the left side to complete one rep.

Exercise Tips

  • To make this movement easy, you can increase the distance between your feet.
  • Use lightweight dumbbells to do this movement.
  • Avoid if you’re not good at push-ups.

Exercise Benefits

  • The dumbbell renegade row push-up works on several muscles at once, including the core, arms, chest, traps, shoulder, and lats.
  • It increases power, builds a strong core, and promotes muscle growth.
  • The renegade row DB pushup improves the flexibility and overall balance of your body.
  • This exercise also helps your body discharge more calories.

2. T Push Up With Dumbbells

The T-Push Up is a dumbbell compound exercise that engages multiple muscles throughout the body, increases strength and endurance, builds lean mass, and improves overall mobility.

  • Equipment Needed: Hexagonal Dumbbell or Rubber Bouncer Dumbbell
  • Level: Advanced
  • Main Muscles Worked: Shoulder, Chest, and Obliques
  • Other Activated Muscles: Arms, Traps, Glutes, and Abs.
  • Suggested Reps x Sets: Aim for three sets of 5 to 8 reps.

How to Dumbbell T Push Up:

  1. Grab a pair of dumbbells and get into a high plank position.
  2. Put the dumbbells slightly wider than shoulder-width apart.
  3. Keep your core, hips, and glutes tight and back straight. That’s your beginning position.
  4. Slowly bend your elbows and lower your upper body until your chest comes close to the floor.
  5. Press back until your arms are fully straight.
  6. Lift your left hand off the ground and rotate your torso while raising your arm toward the ceiling.
  7. Repeat with the opposite arm to complete one rep.

Exercise Tips

  • Focus on balance when lifting the dumbbell; maintain a strong, stable base.
  • Keep your core muscles engaged during the entire exercise to stabilize your body.
  • Avoid rushing; performing the exercise too quickly can compromise form and balance.
  • Start with light dumbbells, and increase weight as your confidence increases.

Dumbbell T Push-Ups Benefits

  • The Dumbbell T push-ups reinforce multiple muscles simultaneously.
  • They increase muscle flexibility and body balance.
  • Dumbbell T push-ups also work on the lower back and the hips.
  • Apart from all of these, they also improve posture.

You can try this movement along with other exercises to gain overall strength.

3. Dumbbell Close Grip Push-up

The close grip dumbbell push up helps build brawny and toned triceps. It also engages the pectoral muscles and helps develop a muscular torso.

If you’re a beginner, you can do this pushup on your knees.

  • Level: Intermediate
  • Main Muscles Worked: Triceps and Chest
  • Suggested Reps x Sets: Aim for three sets of 8 to 10 reps.

How to do a Close Grip Push-up on Dumbbell

  1. Place a dumbbell on the floor in the standing position.
  2. Sit on your knees and grab the head of the dumbbell with your hands.
  3. Get into a high plank position with your arms straight below your chest.
  4. Keep your body straight from head to heels.
  5. Brace your abdominal muscles, glutes, and thighs. This is your starting position.
  6. Slowly bend your elbows and lower your upper body until your chest touches the dumbbell.
  7. Pause for a second, then press back until your arms are straight. That’s your one rep.

Exercise Tips

  • Push back in a controlled manner until your arms are entirely straight.
  • Keep your legs, glutes, and back in a straight line.

Close Grip Dumbbell Pushup Benefits

4. Dumbbell Deficit Push-Up

pushups with dumbbells

The deficit push-up is similar to a normal push-up with one modification. This pushup requires you to dip your chest beyond your palms level, provide decent stretch around your pectoral muscles, and help build a toned upper body.

  • Equipment Needed: Hexagonal Dumbbell
  • Level: Intermediate
  • Main Muscles Worked: Upper Body
  • Suggested Reps x Sets: Aim for three sets of 8 to 10 reps.

How to Standard Dumbbell Push Up:

  1. Grab a pair of dumbbells and get into a starting position of a push-up.
  2. Lower your chest as close as to the ground.
  3. Pause for a couple of seconds and then push back up to the beginning position.

Exercise Tips

  • Position the arms directly below your shoulders.
  • Keep your core tight throughout the movement.
  • Lower your chest as close to the ground as possible.

Benefits Of Deficit Push-Up

  • The deficit pushup provides an excellent range of motion, stretches your pecs effectively, and helps build a defined chest.
  • It also engages the anterior deltoids, triceps, and abdominal muscles.

5. Dumbbell Diamond Push-Ups

The diamond push-up highly engage the triceps muscles and help sculpt the upper arms.

  • Level: Intermediate
  • Muscles Worked: Triceps and Chest
  • Suggested Reps x Sets: Aim for three sets of 8 to 10 reps.

How to Diamond Dumbbell Push-up

  1. Grab a pair of dumbbells; place them on the floor in a way that they form an “A” shape.
  2. Hold onto them into a push-up position by extending your leg behind.
  3. Keep your back straight, brace your core and tighten your glutes.
  4. Bend your elbows to start lowering your chest as close as to the floor.
  5. Hold for a few seconds, then push back to return to the beginning position.

Exercise Tips

  • Place hands close together to form a diamond shape.
  • Gradually increase repetitions for progress.

Dumbbell Diamond Push-ups Benefits

  • The dumbbell triangle push-up increases arm strength and builds shredded triceps.
  • It also enhances your grip strength.
  • Improve functional upper body fitness.

6. Dumbell Floor Press-Up

Dumbbell Floor Press

In the dumbbell floor press-up, instead of pushing your body up, you need to push the dumbbell upward toward the ceiling. It works on the triceps and chest and improve muscle definition.

  • Level: Beginner to Intermediate
  • Main Muscles Worked: Chest, Triceps
  • Less Activated Muscles: Core and Shoulder
  • Suggested Reps x Sets: Aim for three sets of 10 to 15 reps.

How to Dumbbell Press Up:

  1. Start with lying face upwards on the mat, holding a pair of dumbbells just above the floor; keep your body completely straight from forehead to toe.
  2. Hold the Dumbbells slightly wider than shoulder-width. Palms facing forward. That’s your starting position.
  3. Brace your core, and push the dumbbells up toward the ceiling until your arms are fully extended.
  4. Bring the dumbbells close to each other, squeeze your chest muscles, hold for a second or two, then slowly bring them back to the beginning position. That’s one rep.

Exercise Tips

  • Keep elbows at a 45-degree angle to the body.
  • Breathe consistently during the exercise.

Dumbbell Floor Press-ups Benefits

  • You can perform on a bench as well as on the mat. This dumbbell push-up variation mainly targets the chest muscles as well as the triceps, shoulder, and core.

The Incredible Benefits Of Dumbbell Push-Ups

  1. Adding dumbbells to your push-ups helps you target more muscles at a time and build up a toned, muscular, and defined upper body.
  2. Dumbbell push-up variations like T push-ups and renegade row push-ups help you improve body balance. Because when you do these two push-ups, you’ll need to hold your upper body weight onto one hand. You may find them hard in the beginning. However, once you do them consistently, you’ll see the improvement.
  3. Performing pushups on dumbbells also strengthens your grip. And you know the strong grip is important for doing heavy weight training like bench press, deadlift, etc.
  4. Dumbbell pushups are exciting, challenging, and super effective.

Are Dumbbell Push-Ups Harder to Perform?

Doing push-ups using dumbbells can be harder because they require a better grip, balance, and strength.

If you’re good at performing bodyweight push-ups, you’ll be able to do dumbbell pushups too.

All you need to do is to perform each rep in a controlled fashion.

When you find it difficult to perform on your toes, then do it on your knees.

Final Thoughts

All the above dumbbell push-ups are good and you can do them at home. Try each variation every day, and then see what suits you the most. If all works for you, include them in your dumbbell workout routine.

There can be more dumbbell push-up variations; it is up to you to make some modifications in push-ups. If you do other than the above dumbbell pushups, please let me know so I can add those too in this post.

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Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.

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