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Exercise Benefits With Proper Form & Technique

Push-up Rollout With Dumbbells

through 2 votes
muscles:Pectoralis MajorMuscle, DeltoidsMuscle
synergists:TricepsMuscle, Serratus AnteriorMuscle, Rectus AbdominisMuscle
required:Dumbbells (2)
fitness level:Hard
exercise type:Strength
Variations available (8)
Starting PositionExecution
Starting Position (Alternative)Execution

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)