Dumbbell Plank Pass Through Push Up

Muscles worked

Setup

1. Place a single dumbbell on the floor just outside your right hand.
2. Assume a high plank position with hands slightly wider than shoulder-width and feet set wider than hip-width for a stable base.
3. Engage your core and glutes to create a straight line from your head to your heels.

How to do it

1. Inhale as you lower your chest toward the floor for a push-up, keeping your elbows at a 45-degree angle from your body.
2. Exhale as you press back up to the starting plank position.
3. Reach your left hand under your chest, grab the dumbbell, and drag it across the floor to the outside of your left hand while keeping your hips perfectly level.
4. Perform another push-up, then reach with your right hand to pull the dumbbell back to the starting side.

Form checklist

• Keep your hips square to the floor; do not let them tilt or rotate during the pass-through.
• Maintain a neutral neck by looking at a spot on the floor about 6 inches in front of your hands.
• Avoid letting your lower back sag or your hips hike upward during the movement.
• Ensure the dragging hand returns to a solid plank position before starting the next push-up.

Pro tips

• Focus on 'anti-rotation' by actively pushing the floor away with your grounded hand as you reach for the dumbbell.
• Drag the dumbbell slowly across the floor rather than lifting it to maximize the tension on your obliques and transverse abdominis.

Make it harder

• Narrow your foot stance to decrease your base of support, forcing the core to work significantly harder to maintain balance.
• Perform the pass-through with a 'hover' by lifting the dumbbell slightly off the floor instead of dragging it.

Frequently asked

What muscles does the dumbbell plank pass through push up work?

The dumbbell plank pass through push up primarily targets the abs, obliques, and pectorals, and also works the erector spinae and serratus anterior as secondary muscles.

What equipment do you need for the dumbbell plank pass through push up?

The dumbbell plank pass through push up uses dumbbell.

Is the dumbbell plank pass through push up good for beginners?

The dumbbell plank pass through push up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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