Alternating Dumbbell Push-Up to Staggered-Stance Burpee Get Up
The Alternating Dumbbell Push-Up to Staggered-Stance Burpee Get Up is a compound exercise that mainly works the chest and back, with help from the core and triceps. No equipment needed: it uses just your bodyweight.
Alternating Dumbbell Push-Up to Staggered-Stance Burpee Get Up Muscles Worked
Primary
Chest (pectoralis major, sternal head); Lats (latissimus dorsi)
Secondary
Abdominals (rectus abdominis); Triceps (triceps brachii)
How to do the Alternating Dumbbell Push-Up to Staggered-Stance Burpee Get Up
Setup
Place a dumbbell on the floor. Start in a high plank position with one hand on the dumbbell and the other on the floor.
Execution
Push-Up Phase: Perform a push-up by lowering your chest toward the floor, keeping your elbows tucked. Maintain a tight core and straight-line body position.
Burpee Phase: Drive back up from the push-up. Quickly jump or step your feet forward toward your hands.
Get-Up Phase: Maintaining contact with the dumbbell, rise to a standing position while simultaneously pulling the dumbbell toward your hip or shoulder in a rowing motion, depending on the variation intensity.
Return: Reverse the movement to return to the starting high plank position and repeat on the opposite side.
Alternating Dumbbell Push-Up to Staggered-Stance Burpee Get Up FAQs
What muscles does the Alternating Dumbbell Push-Up to Staggered-Stance Burpee Get Up work?
The Alternating Dumbbell Push-Up to Staggered-Stance Burpee Get Up mainly works the chest and back, with help from the core and triceps. The main muscles are the pectoralis major and latissimus dorsi.
What equipment do you need for the Alternating Dumbbell Push-Up to Staggered-Stance Burpee Get Up?
None. The Alternating Dumbbell Push-Up to Staggered-Stance Burpee Get Up is a bodyweight exercise, so you can do it anywhere.
Is the Alternating Dumbbell Push-Up to Staggered-Stance Burpee Get Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
Training calculators
Work out the numbers behind your training before your next session.