Exercise Guide

Push-up Rollout With Dumbbells

Pectoralis Major, Deltoids
Triceps, Serratus Anterior, Rectus Abdominis
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required:Dumbbells (2)
Variations available (8)
Starting PositionExecution
Starting Position (Alternative)Execution (Alternative)

General And Specifics

  • besides the chest and triceps, you can train the front deltoid muscles
  • this exercise only works with moveable round weight plates

Starting Position

  • grasp two dumbbells
  • bring your body into the push up position, the dumbbells in the hands
  • arms almost fully stretched, hands below the shoulders
  • palms of the hands point to each other
  • stretch the legs, so that the body is in a line
  • keep the back straight

Correct Execution

  • brace the core
  • roll the dumbbells apart slowly and as much as possible, moving back has to be doable
  • bend the arms
  • the chest is stretched
  • invert the motion, stretch the arms and roll back
  • do not let the hip hang down
  • do several reps

tips for the training

  • to impede the exercise, put on a backpack
  • go on your knees or only use one arm to make it easier (see video)
Suggestions for this exercise?!

Related exercise lists:

Strength Training With Dumbbells, Barbell And Kettlebell, Dumbbells, Free Weights, Pecs, Deltoids, Chest