Description
A multi-muscle, full body exercise that involves a push-up, a row, and a clean and press with dumbbells.
How to Do Dumbbell Complex Push-up Row Clean and Press
- 1Setup
Place two hex dumbbells on the floor shoulder-width apart. Get into a push-up position gripping the dumbbells.
- 2
Perform a push-up, lowering your chest between the dumbbells and pressing back up.
- 3
Row each dumbbell to your hip one at a time, maintaining a stable plank position.
- 4
Jump your feet forward to a squat stance, clean both dumbbells to shoulder height by explosively standing up.
- 5
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.
Variations
Dumbbell Deep Push up and Renegade Row
Build chest, back, and core strength with this advanced compound combining deep push-ups and single-arm rows.
Barbell Clean and Press
A powerful full-body exercise, the Barbell Clean and Press combines a deadlift, clean, and overhead press to build explosive strength and muscle.
Dumbbell Seated Cuban Press
Strengthen your shoulders and improve rotator cuff stability with the Seated Dumbbell Cuban Press. This exercise builds strong, healthy shoulders.
Dumbbell Push-up Front Raise
Combine strength and stability with the Dumbbell Push-up Front Raise. This challenging exercise targets your chest, shoulders, and triceps while building
Related Exercises
Dumbbell Renegade Row to Squat
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Dumbbell One Arm Thruster
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Dumbbell Step Back Lunge and Row
Perform a dumbbell step back lunge and row to build strength in your legs, glutes, and back. This compound exercise improves coordination and balance.
Dumbbell Close Grip Shoulder Press Sit-up
Combine a sit-up with a close-grip dumbbell shoulder press for a powerful core and upper body workout. Strengthens abs, obliques, and deltoids.
Cat Cow Stretch
Improve spinal flexibility and relieve back tension with this gentle yoga flow alternating between flexion and extension.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
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