Dumbbell Pass Through Push-Up Plank
Push, plank, and pass! This full-body burner challenges your strength, stability, and coordination. Get ready to work!
The Dumbbell Pass Through Push-Up Plank is a compound exercise that mainly works the chest and triceps, with help from the core. You'll need: dumbbells.
Required Equipment
Dumbbell Pass Through Push-Up Plank Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Abdominals (rectus abdominis); Obliques
Dumbbell Pass Through Push-Up Plank Variations and Alternatives
How to do the Dumbbell Pass Through Push-Up Plank
Starting Position:
Begin by placing two dumbbells on the floor a little wider than shoulder-width apart.
Get into a plank position with your feet hip-width apart, balancing on the balls of your feet.
Your hands should be on the dumbbells, keeping your body in a straight line from head to heels.
Engage Your Core:
Tighten your core muscles to maintain stability. This will help protect your lower back throughout the exercise.
Perform a Push-Up:
Lower your body towards the ground by bending your elbows. Keep them close to your body.
Go down until your chest is just above the ground, then push back up to the plank position.
Pass the Dumbbell:
After you complete the push-up, shift your weight to one side.
Using the opposite hand, reach for the dumbbell on the ground and pull it across to the other side, placing it on the floor beside the other dumbbell.
Alternate Sides:
Shift your weight to the other side and use your opposite hand to pass the second dumbbell across to the other side.
This continues the rotation of your body and engages your core muscles.
Repeat:
Continue alternating sides, performing a push-up after each pass. Aim for 5-10 repetitions on each side, depending on your fitness level.
Cool Down:
After finishing your set, lower your knees and sit back on your heels for a brief moment to stretch out your arms and back.
Take a few deep breaths before standing up.
Tips for Beginners:
If the full push-up is too challenging, you can perform the push-up on your knees.
Focus on keeping your body straight throughout the movement to avoid any strain on your back.
Start with lighter weights to perfect your form before increasing the dumbbell weight.
Dumbbell Pass Through Push-Up Plank FAQs
What muscles does the Dumbbell Pass Through Push-Up Plank work?
The Dumbbell Pass Through Push-Up Plank mainly works the chest and triceps, with help from the core. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Dumbbell Pass Through Push-Up Plank?
Dumbbells.
Is the Dumbbell Pass Through Push-Up Plank a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Pass Through Push-Up Plank go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell Pass Through Push-Up Plank variations and alternatives?
Similar exercises include the Dumbbell Elevated Push-Up, Dumbbell 2-Point Bench Press, Dumbbell Lateral Raise Plank and Alternating Dumbbell 2-Point Bench Press.
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