Push Workouts with Dumbbells – Introduction
What is the best push workout with dumbbells for beginners at home?
Many exercisers fail to get many benefits from strength training.
In most cases, that’s because they make up their workouts as they go along instead of following a well-designed training plan.
Training without a plan is like going on a long journey without a map; you MIGHT reach your destination, but the odds are against you.
If you do get to where you want to go, it’ll be mostly blind luck and probably take you longer than it should.
Having a program gives you direction and ensures your efforts won’t be wasted.
There are many ways to organize your strength training, and the push-pull program is one of the most popular.
By alternating between push and pull exercises, you give your muscles:
- time to rest and recover between workouts
- while targeting different muscle groups and movements more effectively
- and reduce the risk of overtraining to boot
This article shares a proven push workout with dumbbells designed for beginners who train at home.
Push Workout with Dumbbells – Overview
This workout is designed to be performed as part of a push-pull workout split.
This means you do pushing exercises one day and pulling exercises the next.
It’s up to you how many times you do these workouts, and your choices are anywhere from one to three times a week, for example:
Push-Pull Routine Schedule Options
You don’t even have to stick to the same sequence each week.
For example, if you are feeling good and have plenty of time, you might do each push-and-pull workout twice.
But then, the next week, if time and energy are short, you may reduce workout frequency to one of each.
Push Workout with Dumbbells – Exercise Instructions
When it comes to strength training, exercise technique matters – a lot!
Exercises performed correctly are generally safer and more effective.
However, doing exercises incorrectly can lead to injury and are less productive.
Follow these step-by-step instructions to perform all your push workout exercises correctly:
#1. Incline dumbbell bench press
Target muscles: Pectoralis major, anterior deltoids aka front delts, triceps.
The barbell bench press is a hugely popular exercise.
However, dumbbells may provide a safer, more comfortable, more effective chest workout.
Dumbbells are better for solo trainers, as you don’t need a spotter.
Also, dumbbell bench presses are more shoulder-friendly than the barbell version.
How to do it:
- Set the incline on your exercise bench to about 30 degrees.
- Lie on the bench and hold the dumbbells at arm’s length over your chest, palms facing down your body.
- Brace your core, pull your shoulders back and down, and plant your feet firmly on the floor.
- Bend your arms and lower the weights to just outside your shoulders.
- Get a stretch in your pecs, but don’t hyperextend your shoulders.
- Press the weights back up and repeat.
#2. Dumbbell fly
Target muscles: Pectoralis major, anterior deltoids.
Where dumbbell bench presses are a compound or multijoint exercise, flyes are an isolation or single-joint movement.
This means your chest has more work to do, and your triceps are much less involved.
Doing an isolation exercise after a compound movement for the same muscle group effectively ensures you’ve fatigued the target muscle as much as possible.
How to do it:
- Lie on a flat bench with a dumbbell in each hand.
- Press the weights up over your chest, and hold them with your arms straight, palms facing inward.
- Bend your elbows slightly, but then keep them rigid.
- Open your arms and lower the weights out and down to your sides to form a T-shape.
- Get a stretch in your pecs, but take care not to hyperextend your shoulders.
- Squeeze the dumbbells back up and together, and then repeat.
#3. Dumbbell shoulder press
Target muscles: Deltoids, triceps.
The dumbbell overhead press is a must if you want bigger, stronger, and more muscular shoulders.
No other exercise will beef up your shoulder muscles like lifting heavy weights above your head.
You can do this exercise seated or standing as preferred, although standing overhead presses are more functional and engage your core and stabilizer muscles more.
How to do it:
- Seated or standing, raise and hold a pair of dumbbells in front of your shoulders, palms facing forward.
- Pull your shoulders down and back, and brace your core.
- Make sure that your wrists are straight.
- Press the weights up and overhead to arm’s length.
- Lower the dumbbells back to your shoulders and repeat.
#4. Dumbbell lateral raise
Target muscles: Medial deltoids.
Overhead presses are an excellent general shoulder mass and strength builder.
However, lateral raises target the medial or side deltoid, which are responsible for giving your shoulders their width.
This exercise will build your natural “shoulder pads,” creating a more impressive, tapered upper body.
How to do it:
- Hold a dumbbell in each hand, arms by your sides, seated or standing.
- Bend your elbows slightly, but then keep them rigid.
- Brace your core and pull your shoulders back and down.
- Without using your legs or back for assistance, raise your arms up and out to the side to form a T-shape.
- Lower your arms back to your sides and repeat.
#5. Dumbbell skull crusher
Target muscles: Triceps brachii.
You’ve used your triceps twice so far, albeit indirectly, during incline bench and shoulder presses.
However, given how important strong, shapely arms are to many exercisers, they also warrant some solo attention.
This exercise is even more effective than the ubiquitous cable triceps pushdown and safer than barbell skull crushers.
How to do it:
- Lie on a bench and hold your dumbbells above your shoulders, palms facing inward.
- Keeping your upper arms stationary, bend your elbows and lower the weights down to either side of your head.
- Extend your arms and repeat.
#6. Dumbbell cyclist squat
Target muscles: Quadriceps, hamstrings, gluteus maximus, core.
Friends don’t let friends skip leg day, or so the popular gym meme says.
The dumbbell cyclist squat is a great way to hammer your quads while being kind to your lower back.
As an added benefit, you don’t need squat stands or power a power rack to do the cyclist squat, so it’s the perfect leg exercise for home workouts.
How to do it:
- Hold a single dumbbell in front of your chest, just below your chin.
- Pull your shoulders back and down and brace your core.
- Stand with your feet about hip-width apart, heels on small denomination weight plates or a plank of wood.
- Bend your knees and squat down until your thighs are at least parallel to the floor.
- Keep your chest up, and do not round your lower back.
- Drive your feet into the floor, stand back up, and repeat.
#7. Dumbbell leg extension
Target muscles: Quadriceps.
Machine leg extensions are arguably the most effective way to isolate your quads, but you can replicate this exercise with a single dumbbell.
Setting up this exercise may take some experimenting, but your efforts will be rewarded with a tremendous anterior thigh workout.
How to do it:
- Sit on a flat exercise bench with the backs of your knees against the edge.
- Clamp and hold a dumbbell between your feet.
- Extend your legs and straighten your knees.
- Pause in this position for 1-2 seconds.
- Lower the weight and repeat.
Common Mistakes to Avoid
One common mistake is poor form and technique.
I should know – over the last decade, I’ve had bruised shins, sciatica pain, lower back pain, a torn meniscus, and lateral epicondylitis (Tennis elbow).
And that’s not all of them.
Every injury requires another pause in your training to heal and recover.
Some take longer than others to heal and can be truly discouraging.
Therefore, it is critical to maintain proper form when working out to maximize each exercise’s effectiveness and prevent injuries.
It is also a good idea to ensure that the full range of motion is used during each repetition.
Avoid half-reps, as they do not engage the targeted muscles as effectively as full-range movements.
Taking the time to learn the correct form can significantly improve your strength gains and overall performance.
Excessive Weight
Another common mistake is lifting weights your body is not ready for.
Too much weight can end up with poor form and subsequent injuries.
Don’t make that mistake.
If you’re an absolute beginner, you should start with lighter weights and gradually increase the load as your strength and technique improves.
Focusing on form, technique, and gradual progression will set the foundation for long-term success in muscle and strength gains.
Dumbbell Push Day Workout
Push-pull workouts are incredibly versatile and suitable for almost any level of exerciser.
However, before you start any workout, you must spend a few minutes preparing your muscles and joints for what you’re about to do.
Your warm-up will ensure that you have an effective workout while keeping your risk of injury to a minimum.
Start with 5-10 minutes of easy cardio followed by dynamic mobility and flexibility exercises for the muscles and joints you are about to use.
Do the following workout 1-3 times per week, depending on your current training routine.
The number of sets and reps are examples only.
Feel free to do more or less depending on your fitness level, experience, and available time.
Push Workout with Dumbbells
Essential Equipment
While you can train push-and-pull workouts in a gym, the comfort of your home is hard to beat.
You’ll need a few essential pieces of equipment for your dumbbell push workout at home.
First and foremost, a set of dumbbells is a must-have.
They come in various shapes, sizes, and materials, like rubber or iron.
As a beginner, you may want to consider adjustable dumbbells, which allow you to change the weight as you progress, saving space and money.
For your dumbbell push workout, the following equipment is recommended:
- A pair of dumbbells, preferably adjustable
- A sturdy weight bench can be useful for some exercises
Push Workout with Dumbbells – Wrapping Up
Dumbbells are incredibly versatile.
In fact, you can use them to train every muscle in your body.
Armed with nothing but a pair of adjustable dumbbells and a workout bench, you can build muscle, increase your strength, burn fat, or just get fit.
They’re suitable for all levels of exercisers and perfect for home use.
That said, the only way to get the most from dumbbells is to use them frequently and as part of a balanced workout program.
Occasional or random dumbbell workouts won’t do much, if anything, for you.
So, take our dumbbell push and pull workouts for a spin.
They’re tried, tested, and perfect for beginners who train at home.
Key Takeaways
- Dumbbell push workouts can be effectively done at home for beginners and more advanced fitness enthusiasts.
- Start by investing in a good-quality pair of dumbbells, a weight bench, and an exercise mat to create your at-home workout space.
- For successful workouts, focus on creating a balanced routine as described above, prioritizing safety, and gradually progressing according to your fitness level.
