Dumbbell Deep Push-up and Renegade Row

The Dumbbell Deep Push-up and Renegade Row is a challenging compound exercise that targets multiple muscle groups, providing a great full-body workout. This exercise combines elements of push-ups and rows, making it a great choice for those looking to maximize their time and efficiency in the gym or at home. The deep push-up component of this exercise primarily targets the chest, shoulders, and triceps. It not only helps to build upper body strength and muscle definition but also engages the core muscles to maintain stability throughout the movement. The renegade row, on the other hand, focuses on the upper back, including the muscles in the mid and lower back, as well as the biceps and forearms. By performing a rowing motion while in a push-up position, you engage the muscles responsible for pulling and strengthening the back. Combining these two movements into one exercise not only saves time but also increases the demand on your muscles, boosting overall calorie burn and promoting muscle growth. It's a versatile exercise that can be modified to suit different fitness levels by adjusting the weight of the dumbbells used. Whether you're a beginner or advanced exerciser, the Dumbbell Deep Push-up and Renegade Row provides an excellent challenge for your entire body. So grab a pair of dumbbells, find a stable surface, and get ready to take your workouts to the next level!

Instructions

• Start by placing a pair of dumbbells on the floor, shoulder-width apart.
• Assume a push-up position with your hands grasping the dumbbell handles.
• Lower your chest towards the floor, maintaining a straight line from head to heels.
• Push yourself back up to the starting position.
• Once back in the starting position, row one dumbbell up by retracting your shoulder blade and pulling your elbow back.
• Lower the dumbbell back down to the floor and repeat the row with the opposite arm.
• Continue alternating rows with each arm for the desired number of repetitions.

Tips & Tricks

• Focus on maintaining proper form throughout the exercise to maximize effectiveness and prevent injury.
• Engage your core muscles by contracting and bracing your abs during the push-up and row movements.
• Start with lighter dumbbells and gradually increase the weight as you become more comfortable and stronger.
• Perform the exercise in a slow and controlled manner to fully engage the muscles and avoid cheating.
• Breathe out as you push yourself up from the floor during the push-up and row movements.
• Keep your wrists aligned with your shoulders during the push-up phase to minimize strain on your joints.
• Don't let your hips sag or rise too high during the push-up and row. Aim to maintain a straight line from head to heels.
• Maintain a neutral spine position throughout the exercise to prevent lower back discomfort.
• If you struggle with balance, modify the exercise by performing the renegade row with your knees on the floor.
• Ensure that the dumbbells are stable and secure on the floor to prevent them from rolling or moving during the exercise.