Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Complex Push-up Row Clean and Press
Description
A multi-muscle, full body exercise that involves a push-up, a row, and a clean and press with dumbbells.
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How to do Dumbbell Complex Push-up Row Clean and Press
- 01Setup
Place two hex dumbbells on the floor shoulder-width apart. Get into a push-up position gripping the dumbbells.
- 02
Perform a push-up, lowering your chest between the dumbbells and pressing back up.
- 03
Row each dumbbell to your hip one at a time, maintaining a stable plank position.
- 04
Jump your feet forward to a squat stance, clean both dumbbells to shoulder height by explosively standing up.
- 05
Press both dumbbells overhead to full lockout, then lower them back to your shoulders and return to the floor.
Tips
- This is an advanced complex — master each component individually before combining them.
- Use a moderate weight that allows you to maintain form through all four movements without breaking.
- Breathe rhythmically: exhale on the push-up press, rows, and overhead press; inhale on the transitions.
Common mistakes
- Sacrificing form on the later movements due to fatigue negates the training benefit; reduce weight or reps to maintain quality.
- Skipping the full push-up range to save energy shortchanges chest development; touch chest to floor each rep.
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Is Dumbbell Complex Push-up Row Clean and Press good for beginners?
Dumbbell Complex Push-up Row Clean and Press is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Complex Push-up Row Clean and Press?
You need Dumbbell to perform Dumbbell Complex Push-up Row Clean and Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Complex Push-up Row Clean and Press?
This is an advanced complex — master each component individually before combining them. Use a moderate weight that allows you to maintain form through all four movements without breaking. Breathe rhythmically: exhale on the push-up press, rows, and overhead press; inhale on the transitions.
What are common mistakes when doing Dumbbell Complex Push-up Row Clean and Press?
Sacrificing form on the later movements due to fatigue negates the training benefit; reduce weight or reps to maintain quality. Skipping the full push-up range to save energy shortchanges chest development; touch chest to floor each rep.
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Free · iPhone only · Available on the App Store