Press-Up on Dumbbells
The press-up on dumbbells is a standard press-up with your hands on a pair of dumbbells, so your chest can travel lower than it would on the floor. It builds the chest and triceps, and your abs work hard to keep your body straight. It suits anyone who can already do solid floor press-ups and wants a bigger range of motion without any extra kit.
Muscles worked
The Press-Up on Dumbbells mainly works your chest and triceps, with your abs and anterior delts helping.
Setting up
- Use two hex (six-sided) dumbbells of the same weight. Round dumbbells can roll. Place them flat on the floor, parallel to each other, about shoulder-width apart, on a non-slip surface.
- Get into a long-arm plank and grip each handle firmly, with your hands directly under your shoulders. Keep your wrists straight and stacked over the handles, not bent back.
- Set your feet about hip-width apart. Tense your abs as if bracing for a light punch, and keep your body in a straight line from head to heels.
How to do the Press-Up on Dumbbells
- Start in the top position with your arms straight, your grip tight on the handles and your abs braced.
- Take a breath in and bend your elbows, lowering your chest in a slow, controlled way. Your elbows should travel back at roughly 45 degrees to your body, not flare out to the sides.
- Lower until your chest is level with or just between the dumbbell handles. You should feel a stretch across your chest.
- Keep your ribs pulled down and your body in one straight line, so your hips neither sag nor lift.
- Press the handles into the floor and push your body back up powerfully, straightening your arms and squeezing your chest and triceps.
- Finish with your arms straight and your body still rigid, then repeat for the next rep.
Form tips
- Squeeze the handles as hard as you can. A tight grip keeps the dumbbells steady and helps keep your shoulders stable.
- Think about pulling your elbows back and slightly in, rather than out. This keeps the work on your chest and triceps.
- Brace your abs the whole time. If your lower back starts to dip, stop the set or switch to an easier version.
- Lower slowly for about two seconds, then push up with intent. Fast, sloppy reps lose the benefit of the extra depth.
- Stop if you feel pain, especially in your wrists or shoulders, and get it checked.
Common mistakes
Sagging hips
Brace your abs and keep your ribs pulled down so your body stays in a straight line. If you can't hold it, do fewer reps or drop to your knees.
Elbows flaring wide
Aim to keep your elbows at about 45 degrees to your body. Imagine bending the handles inwards to keep your triceps and chest working.
Cutting the range short
Use the dumbbells for what they give you: a deeper stretch. Lower until your chest is level with the handles, but stop there rather than collapsing into the bottom.
Bent or wobbly wrists
Grip the handles with your wrists straight and directly under your forearms. Use hex dumbbells on a flat floor, and make sure they can't roll.
Sets and reps
| Build strength | 4-5 sets of 4-6 slow, controlled reps, 2-3 minutes rest. Once that feels easy, add a one-second pause at the bottom or wear a weighted vest. |
|---|---|
| Build muscle | 3-4 sets of 8-12 reps, 60-90 seconds rest. Stop each set when you can't keep your hips level. |
| Fat loss / general fitness | 2-3 sets of 10-15 reps, 45-60 seconds rest, either on their own or as part of a circuit with other exercises. |
Pick a weight where the last rep or two of each set is hard but your form stays clean. When every set feels easy, it's time to go up.
Press-Up on Dumbbells alternatives
Machine taken, or want some variety? These work the same main muscles.
Press-Up on Dumbbells FAQs
Are press-ups on dumbbells better than normal press-ups?
They aren't better for everyone, but they let your chest go lower, which gives a bigger stretch and a bit more work per rep. If you can't keep your shoulders and abs steady at the bottom, stick with floor press-ups until you can.
What dumbbells should I use for press-ups?
Use a matching pair of hex dumbbells, as they won't roll. The weight doesn't matter because your body weight is the load, so lighter ones around 5-10 kg are fine as long as they're stable.
How can I make dumbbell press-ups easier?
Do them from your knees, keeping a straight line from head to knees. You can also practise regular floor press-ups first and move to the dumbbells when you can do around 8-10 clean reps.
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