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Dumbbell Reverse Push-up

Dumbbell Reverse Push-up

The Dumbbell Reverse Push-up is an excellent upper body exercise that targets your triceps, shoulders, and chest muscles. This advanced exercise requires the use of dumbbells, making it more challenging and effective in building strength and definition in your upper body. To perform the Dumbbell Reverse Push-up, you start by lying on your back on a flat bench or on the floor with your knees bent and feet flat on the ground. Hold a pair of dumbbells with an overhand grip and extend your arms towards the ceiling, perpendicular to the floor. This is your starting position. From here, slowly lower the dumbbells towards your chest, keeping your elbows close to your body, until your upper arms touch the ground or go slightly below it. Pause for a brief second and then press the dumbbells back up to the starting position, fully extending your arms. It's important to maintain control throughout the movement, using a slow and controlled tempo. Focus on engaging your triceps, shoulders, and chest muscles to perform the exercise correctly and avoid unnecessary strain on your joints. Incorporating the Dumbbell Reverse Push-up into your workout routine will help you develop upper body strength and stability, improving your overall functional fitness. Remember to start with lighter weights and gradually increase the load as you get more comfortable and confident with the exercise.


  • Start by kneeling on the ground with your back facing a stable elevated surface, such as a bench or step.
  • Place a pair of dumbbells on the ground behind you and reach back to grab them with an overhand grip.
  • Position your hands slightly wider than shoulder-width apart and extend your arms fully, keeping your palms facing down.
  • Engage your core and lower your chest towards the ground by bending your elbows, while keeping your body in a straight line.
  • Continue lowering until your chest is just above the ground or your arms reach a 90-degree angle.
  • Push through your palms to straighten your arms and return to the starting position.
  • Repeat for the desired number of repetitions.
  • Remember to maintain proper form throughout the exercise and control the movement with your muscles.

Tips & Tricks

  • Focus on stabilizing your core throughout the exercise.
  • Engage your chest and triceps muscles to push yourself back up.
  • Keep your shoulder blades squeezed together to activate your back muscles.
  • Maintain proper form by aligning your wrists with your shoulders during the movement.
  • Start with lighter dumbbells and gradually increase the weight as you build strength.
  • Breathe out as you push yourself back up and inhale as you lower yourself down.
  • Perform the exercise in a controlled and slow manner to maximize muscle engagement.
  • Prioritize maintaining a neutral spine position throughout the exercise.
  • Ensure that your elbows are slightly tucked in during the downward phase of the movement.
  • Include this exercise in your upper body routine 2-3 times per week for optimal results.

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