Push-ups are a classic bodyweight exercise for the chest. It can be performed anywhere and requires no equipment. If you perform it on dumbbells, you can create a greater range of motion and it is easier on your wrists. The rowing movement also trains your back muscles.
Exercise
Push-up
On dumbbells + rowing
Type: Unilateral
Rest: 150s
Equipment: Kurzhantel
Tutorial
1
Take two dumbbells in your hands and lie on your stomach on the floor. Stand on the tips of your toes and place the dumbbells next to your body so that your upper arms are spread out at a 45° angle to your upper body. Hold the dumbbells in a neutral grip (palms facing inwards) and position your forearms so that they are perpendicular to the floor (elbows are above your wrists). Maintain tension throughout your body.
2
Now push yourself forcefully away from the floor until your arms are almost fully extended. Hold the position and now lift the left dumbbell off the floor until it is next to your upper body. Exhale as you do so.
3
First lower the dumbbell back to the floor and then lower your upper body slowly and in a controlled manner until you are back in the starting position. Breathe in as you do so.
4
One repetition with the left side has now been completed. Repeat this process alternating left and right until you have completed the specified number of repetitions with both sides.
Tip
Make sure that you keep your chest slightly out and your shoulders slightly back throughout the exercise. This will help you engage your chest muscles better. Also try to consciously engage your chest muscles and push less out of your arms. Maintain body tension throughout the exercise so that your body always remains in one line. Make sure that your wrists are in line with your lower arms to avoid injury. If you notice that your execution is not smooth, use a little less weight.
TIP: If it gets too light, simply strap on a rucksack (filled with books etc.).
Muscle groups
Primary
Chest
Secondary
—
Tertiary
—
Equipment
Dumbbell
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