Avoid opening the shoulders and swinging the dumbbell up. Instant access to FREE resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better. Perform a full push-up. EXERCISE After the push-up, row one dumbbell towards your hip while pushing the non-working dumbbell and your toes into the ground. | | Now bring one dumbbell toward your rib cage and return it to the floor. Then, lower your chest in between the dumbbells and do a push up. Tuck your elbows to about 45 degrees, making a "V" shape with your torso and arms. How to Do a Plank Without Wasting Your Time, 12 Effective Arm Exercises Without Weights, Why Sled Training Makes Sense For Everyone, 9 Best Kettlebell Exercises for a Powerful Lower Body, The Plank Workout That Helps You Get Faster, Hockey Training to Improve Your Game In-Season, Get Faster for Any Sport With This 12-Week Speed Workout. Set yourself in a pushup position with hands on dumbbells. Here's Why, Be More Athletic Instantly By Engaging Your Core, Bulking Up With Brandon Jennings at Under Armour, Four Weightlifting Techniques to Build Muscle, Drop Sets: What They Are and How to Use Them in Your Workout, Power Development, Part V: Ballistic Training, Use a Functional Ball Trainer for Basketball Workouts, Stay Loose and Ready With Dynamic Stretching, Improves upper body strength, including chest, back and arms, Improved upper body strength helps you overpower opponents, throw a ball harder, hit a ball further or slap a shot harder, Develops shoulder muscles, which helps stabilize them against contact, Improves on-field balance while moving in an unstable position (you are rarely perfectly balanced in a game), Assume Push-Up position with light dumbbells in hands, Spread legs to shoulder width and get in good Push-Up position, Drive elbows as high as possible, bringing weight close to breastplate during row, Keep body in stable position throughout exercise. SPORTS PERFORMANCE 15-MINUTE AMRAP 1) Dumbbell Floor Press x 5-10 Do you have an exercise that you want to see featured as an Exercise of the Week? The Best Strength and Power Superset for Athletes, Why Nutrition Isn't About Making the 'Perfect' Choice, Quick Cues to Clean Up Your Kettlebell Swing, A Peloton Bike Probably Won't Get You Your Dream Body. EXERCISE OF THE WEEK Lower down into a … DUMBBELLS This week we highlight the Dumbbell Push-Up-to-Row, an upper body exercise that improves upper body and core strength. 1) Dumbbell See-Saw Press x 5-10 (Each arm). Keep your feet about hip-width apart. | CHEST Our product picks are editor-tested, expert-approved. EXERCISES We may earn a commission through links on our site. How to: Push-Up & Row Primary Muscles Used:Chest, Pecs, Lats, Rhomboids, Traps Exercise Families:Horizontal Push, Horizontal Pull Equipment:Dumbbell(s) Trainer:Kelsey Wells Holding one dumbbell in each hand, position your hands shoulder-width apart with both feet behind you hip-width apart, resting on the balls of your feet. Start in high plank with a hand on each dumbbell, resting on the floor at shoulder width. This week we highlight the Dumbbell Push-Up-to-Row, an upper body exercise that improves upper body and core strength. Tweet us at @STACKMedia to let us know. Standard Dumbbell Push-Up. | Every Wednesday, STACK features an Exercise of the Week to help you improve your overall sports performance—including strength, speed, conditioning and flexibility. Keep your core engaged and body rigid. Sets/Reps: 4x16 [16 Push-Ups with 8 rows per arm]. Once … SHOULDER MUSCLES. Early Specialization vs. Do another pushup, and row with your other arm. Pause, and then push yourself back up. Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. Topics: RUNNING | Take a deep breath, then row one one dumbbell upwards by contracting the lat. | Grab a pair of dumbbells and lift them onto your shoulders. THROW Inhale. This is your starting position. This will serve as a cue to keep your toes from coming off the floor and will help you stabilize and prevent rotation. Start by grabbing a pair of dumbbells and lying on your back with your knees bent and... 2) Dumbbell Row x 5 -10 | Keep your feet about hip-width apart. Start in a pushup position as you grip a pair of hex dumbbells placed shoulder-width apart, your palms facing in. UPPER BODY Get better at the sports you play and the life you lead at STACK. Set your feet up wider than your shoulders to give your more stability. How to perform: Place a pair of dumbbells, slightly wider than shoulder width apart. | EQUIPMENT: Dumbbell Start in a pushup position as you grip a pair of hex dumbbells placed shoulder-width apart, your palms facing in. Lower down into a pushup until your body hovers just above the floor. STRENGTH TRAINING STABILIZE Continue to alternate arms every rep. Shifting your weight onto your left hand, row the right dumbbell towards your … Keep your feet about hip-width apart. Your body should stay in a straight line from head to heels the entire time. Standard dumbbell push-up is the strength workout and very much … Once you're back in the starting position, row the dumbbell … Early Sampling: Which is Better? Join STACK and gain instant FREE access to resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better. | | Lower your body to the floor, pause, then complete 1 push up. You may be able to find more information about this and similar content at piano.io, How Your Muscles Work Together During Workouts, Shawn Mendes Opened Up About Body Image Issues, A Bodybuilder Shows Off Their Drag Queen Alter Ego, This Guy Built a Budget Gym In His Backyard Shed, A Marine's 5 Tips for Improving Your Pullups, A Calisthenics Athlete's Guide to Getting Shredded, Watch Rich Froning Skydive With the U.S. Army, 5 Common Pushup Mistakes to Avoid in Your Workouts, This Woman’s Dad Built Her a Peloton Studio. | The 25 Best Cyber Monday Tech Deals to Buy Now, Upgrade Your Home Gym With Bowflex's Sale, Why Big-Time Athletes Are Selling Supplements Now, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Links on our site to keep your toes from coming off the floor, pause, then 1! ) dumbbell See-Saw Press x 5-10 ( each arm ) the ground to the! 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