Introduction to the Standing Alternating Dumbbell Push – up
On August 23, 2023, we once discussed the difficulty of dumbbell push – ups. Many people might think that they are not as hard as expected, perhaps because they often do them in a seated position with the back against the chair, which provides a lot of stability. However, when we change to a standing position, the situation is quite different. A standing position better engages our core, severely tests scapular stability, and enhances overall body strength. That’s why the standing alternating dumbbell push – up, an advanced movement, is a great addition to our fitness program.
The Arnold Standing Alternating Push – up
Here are the steps to perform the Arnold standing alternating push – up:
- Raise the dumbbells to shoulder height with the palms facing your body.
- Place your feet shoulder – width apart, keep your knees stable, and tighten your gluteus maximus.
- While maintaining a straight back, push up the dumbbell. Let your right hand rotate the dumbbell so that the palm faces forward slowly until your arm is fully extended. At this point, the palm should be facing forward and the elbow should be locked.
- Slowly lower the weight and return to the starting position. At the lowest point, the palm should face your body.
- Repeat the same process with the other side.
Movement Suggestions
To perform the movement effectively and safely, follow these suggestions:
- Keep your gluteus maximus and core tight while pushing the weight overhead. This helps prevent excessive arching of the lower back and keeps the chest and shoulders in a proper up – down position.
- At the highest point of the movement, your body should form a straight line from your feet to the hand you are pushing.
- Look straight ahead, keep your head and neck straight, and avoid bowing your head forward.
- Inhale during the return and exhale as you push up the dumbbell.
Common Problems and Solutions
There are some common problems that people may encounter during the standing dumbbell push – up:
- Leaning back and arching the lower back: This is a very common and dangerous position in overhead presses. If there is insufficient shoulder flexibility or too much weight is used, people may complete the movement by excessively bending the lower back for strength. Another related problem is ‘rib roll’, which indicates that the core is not contracted. To avoid this, it is crucial to keep the shoulder joint flexible and train the core to keep the rib cage tightened during the push, which requires long – term training.
- Not locking the arms: When pushing the weight overhead, it is ideal to lock the arms at the apex. The upper arm should be right next to the ear and in a vertical position. This requires sufficient flexibility in the triceps and shoulders. When the arms are fully extended, you can get a short rest at the highest point, and there should be a straight line for gravity transfer from the hands to the middle of the feet.
- Pushing the weight upwards through the side: Dumbbell training can help correct muscle imbalances on the left and right sides of the body. If there are strength differences in the arms or weaknesses in the psoas square or abdominal obliques on one side, it may be difficult to keep the body in the correct position. The correct posture is to keep the body upright and stable, without swaying or tilting from side to side when pushing up the dumbbells. Keeping the head straight and gluteus maximus tight can help prevent body swaying.
By following the correct form and avoiding these common mistakes, you can confidently complete the standing dumbbell push – up. Mastering this movement will lay a solid foundation for more advanced exercises like the standing barbell strength press in the future. Also, don’t forget to practice joint flexibility (especially of the shoulder joints and thoracic spine) daily, as it will help you complete overhead presses comfortably and keep your shoulders strong both internally and externally.
