Description
An exercise that combines a dumbbell front raise with a push-up to effectively target shoulders, chest, and arms.
How to Do Dumbbell Push-up Front Raise
- 1Setup
Begin in a high plank position with your hands gripping dumbbells, placed slightly wider than shoulder-width, palms facing each other or slightly inward. Ensure your body forms a straight line from head to heels, engaging your core.
- 2Setup
Keep your wrists strong and aligned with your forearms, and position your feet about hip-width apart for optimal stability.
- 3
Inhale as you lower your chest towards the floor by bending your elbows, keeping them tucked slightly close to your body. Push back up explosively to the starting plank position as you exhale.
- 4
Immediately after the push-up, exhale as you raise one dumbbell straight forward to shoulder height, keeping your arm relatively straight but not locked. Control the dumbbell as you slowly lower it back to the floor.
- 5
Perform another push-up, then repeat the front raise with the opposite arm. Continue alternating arms after each push-up for the desired repetitions.
Tips
- Maintain a tight core throughout the entire movement, especially during the front raise, to prevent your hips from sagging or twisting.
- Don't let the dumbbell drop quickly during the lowering phase of the front raise; control its descent to maximize muscle engagement and prevent injury.
- Focus on keeping your shoulder blades stable and retracted during the push-up and avoid shrugging your shoulders during the front raise to protect your rotator cuff.
- Inhale during the eccentric (lowering) phase of the push-up and exhale forcefully during the concentric (pushing up) phase and when raising the dumbbell.
Common Mistakes
- ×Allowing your hips to sag during the plank or push-up puts strain on your lower back; fix this by keeping your core braced and glutes squeezed, maintaining a straight line from head to heels.
- ×Swinging the dumbbell up during the front raise reduces muscle activation; fix this by using controlled muscle power to lift and lower the weight, ensuring the movement is slow and deliberate.
- ×Flaring your elbows out wide during the push-up can strain your shoulder joints; fix this by keeping your elbows tucked closer to your body at about a 45-degree angle.
Variations
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.
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 Front Raise and Pullover
A unique compound exercise combining a front raise with a pullover to sculpt your shoulders, chest, and lats. Enhance upper body strength and mobility.
Wrist Full Push-up
Master the Wrist Full Push-up to build exceptional wrist strength, forearm stability, and chest power.
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Dumbbell Complex Push-up Row Clean and Press
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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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