Push-up Rollout With Dumbbells

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)