Dumbbell Complex Push-up Row Clean and Press Exercise Guide
Exercise Profile
- Target
- Chest
- Equipment
- Dumbbell
- Body Part
- Back, Chest, Hips, Shoulders, Thighs, Waist
- Primary Muscle
- Chest
- Secondary Muscles
- Back, Thighs, Hips, Shoulders, Waist
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 8
- Alternate Names
- Dumbbell Row Push-up Complex
How to: Dumbbell Complex Push-up Row Clean and Press
- Start in a push-up position with a dumbbell in each hand.
- Perform a push-up, lowering your body until your chest is close to the floor.
- As you push back up, pull one dumbbell toward your waist to perform a row.
- Return the dumbbell to the ground and repeat with the other arm.
- After completing the rows, clean the dumbbells and press overhead, then lower them back to the ground.
Common Mistakes
- Letting the hips sag during the push-up.
- Not engaging the core.
- Using too heavy weights, compromising form.
Modifications
- Knee push-ups for beginners.
- Use lighter dumbbells if necessary to maintain form.
Tips
- Maintain a straight line from your head to your heels during the push-up.
- Engage your core throughout the movement for stability.
- Use a weight that allows you to complete the desired reps with good form.
Dumbbell Complex Push-up Row Clean and Press Alternatives
Tags
strength
chest
back
shoulders
core
functional fitness