{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Push-Up on Dumbbells",
      "kind": "common"
    },
    {
      "text": "Deficit Dumbbell Push-Up",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "pectoralis-major-sternal",
        "role": "prime-mover"
      },
      {
        "muscle": "pectoralis-major-clavicular",
        "role": "prime-mover"
      },
      {
        "muscle": "triceps-brachii",
        "role": "synergist"
      },
      {
        "muscle": "deltoid-anterior",
        "role": "synergist"
      },
      {
        "muscle": "serratus-anterior",
        "role": "synergist"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "horizontal-adduction",
          "flexion"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "extension"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "protraction",
          "retraction"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "calisthenics",
      "hypertrophy",
      "strength"
    ],
    "movement_patterns": [
      "horizontal-push",
      "push",
      "anti-extension"
    ],
    "mechanics": "compound",
    "force": "push",
    "kinetic_chain": "closed",
    "laterality": "bilateral",
    "planes": [
      "sagittal",
      "transverse"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "optional": [
      "weight-vest",
      "mat"
    ],
    "required": [
      [
        "dumbbell"
      ]
    ]
  },
  "external_ids": {
    "wger": "801"
  },
  "id": "oec:dumbbell-push-up",
  "instructions": {
    "setup": [
      "Place two hex dumbbells parallel on the floor roughly shoulder-width apart.",
      "Grip the handles firmly with a neutral grip and step your feet back into a full high-plank position.",
      "Brace your core and glutes to establish a rigid, straight line from head to heels."
    ],
    "steps": [
      "Lower your body in a controlled tempo by bending your elbows, keeping them tucked at roughly a 45-degree angle to your torso.",
      "Descend into a deficit until your chest passes below the level of the dumbbell handles, feeling a stretch across the pectorals.",
      "Press firmly through the handles to extend your elbows and return to the starting plank position.",
      "Protracted your shoulder blades slightly at the top lockout before beginning the next repetition."
    ],
    "breathing": "Inhale smoothly as you lower your chest into the deficit, and exhale forcefully as you press back up.",
    "cues": [
      "Keep wrists straight over the handles.",
      "Pull chest between the dumbbells.",
      "Maintain a rigid plank throughout."
    ],
    "common_faults": [
      {
        "fault": "Using round dumbbells that can roll during the movement.",
        "correction": "Use flat-sided or hex dumbbells to ensure a stable, non-rolling base of support."
      },
      {
        "fault": "Sagging hips and hyper-extending the lumbar spine.",
        "correction": "Actively squeeze your glutes and pull your ribs toward your pelvis to maintain a neutral spine."
      },
      {
        "fault": "Flaring elbows out ninety degrees to the sides.",
        "correction": "Tuck elbows to roughly 45 degrees relative to the torso to protect the shoulder joint."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure dumbbells are placed on a non-slip surface and do not roll before bearing full weight on them."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "not-applicable",
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "rpe",
          "tempo"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Dumbbell Push-Up",
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Dumbbell Push-Up",
        "url": "https://wger.de/en/exercise/801/view-base",
        "license": "CC-BY-SA-4.0"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:deficit-push-up"
    },
    {
      "type": "substitute-for",
      "target": "oec:parallette-push-up"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "neutral",
      "width": "shoulder"
    },
    "position": "prone",
    "range": "deficit",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A push-up variation performed holding dumbbells to allow a deeper deficit stretch and a wrist-friendly neutral grip."
}