Dumbbell Reverse Push-Up
A challenging push-up variation that builds strength and coordination. Rotate your body while transferring a dumbbell!
The Dumbbell Reverse Push-Up is a compound exercise that mainly works the chest and triceps, with help from the back. You'll need: dumbbells.
Required Equipment
Dumbbell Reverse Push-Up Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Dumbbell Reverse Push-Up Variations and Alternatives
How to do the Dumbbell Reverse Push-Up
Begin in a standard push-up position with one hand on a dumbbell. Ensure that your body is in a straight line from head to heels, with your feet shoulder-width apart and your core engaged.
Lower your chest towards the floor by bending your elbows, keeping them close to your body.
As you press back up, rotate your torso and lift the dumbbell up and over your body, fully extending your arm so that the dumbbell is now on the other side.
Your body should now be facing the opposite direction, with the other hand on the dumbbell.
Perform another push-up and again lift the dumbbell over your body to return to the starting position.
Repeat for the desired number of repetitions and sets, alternating the hand that is on the dumbbell each time.
Ensure to maintain proper form throughout the exercise to prevent injury and maximize effectiveness. It's recommended to choose a dumbbell weight that allows for controlled movement and stability during the push up and rotation phases.
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Dumbbell Reverse Push-Up FAQs
What muscles does the Dumbbell Reverse Push-Up work?
The Dumbbell Reverse Push-Up mainly works the chest and triceps, with help from the back. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Dumbbell Reverse Push-Up?
Dumbbells.
Is the Dumbbell Reverse Push-Up 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 Reverse Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell Reverse Push-Up variations and alternatives?
Similar exercises include the Dumbbell Elevated Push-Up, Dumbbell Pass Through Push-Up Plank, Dumbbell Bear Crawl Push-Up and Dumbbell Burpee.
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