Dumbbell Burpee with Push-Up

Learn how to do Dumbbell Burpee with Push-Up with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 8 Chest TricepsShouldersDeep Core Dumbbells

Dumbbell Burpee with Push-Up is a Dumbbells exercise that primarily targets the Chest, with secondary activation of the Triceps, Shoulders, Deep Core. It has a MET value of 8, meaning a 70 kg person burns approximately 280 kcal in a 30-minute session.

How to Do Dumbbell Burpee with Push-Up

Full-body explosive move combining a burpee and a push-up while holding dumbbells.


Instructions:


  • Hold a dumbbell in each hand at your sides.

  • Squat down and place the dumbbells on the floor.

  • Jump or step back to a push-up position with hands on the bells.

  • Do a push-up with a straight body line.

  • Jump feet forward to squat.

  • Stand tall with dumbbells at your sides and repeat.


Common mistakes:


  • Hips sagging during the push-up.

  • Wrists not stacked under shoulders.

  • Rounding the back when placing/picking dumbbells.

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Muscles & equipment

Primary muscleChestSecondary muscleTricepsSecondary muscleShouldersSecondary muscleAbs
EquipmentDumbbells

Calorie Calculator

MET 8
Estimated burn
280 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Dumbbell Burpee with Push-Up

Type
Dumbbells exercise
Primary muscle
Chest
Secondary muscles
Triceps, Shoulders, Deep Core
MET value
8
Calories (30 min, 70 kg)
≈ 280 cal
Video quality
4K with male and female demonstrations

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Bench Press Machine
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FAQ: Dumbbell Burpee with Push-Up

What muscles does Dumbbell Burpee with Push-Up work?

Dumbbell Burpee with Push-Up primarily targets the Chest, with secondary engagement of the Triceps, Shoulders, Deep Core.

How do you do Dumbbell Burpee with Push-Up correctly?

Full-body explosive move combining a burpee and a push-up while holding dumbbells. Instructions: Hold a dumbbell in each hand at your sides. Squat down...

Is Dumbbell Burpee with Push-Up good for beginners?

Dumbbell Burpee with Push-Up has a MET value of 8, indicating a high intensity exercise best suited for intermediate to advanced athletes. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Dumbbell Burpee with Push-Up?

Dumbbell Burpee with Push-Up requires: Dumbbells.

What are the benefits of Dumbbell Burpee with Push-Up?

Dumbbell Burpee with Push-Up strengthens the Chest, engages the Triceps and Shoulders and Deep Core, builds functional strength using Dumbbells. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Dumbbell Burpee with Push-Up?

Similar exercises to Dumbbell Burpee with Push-Up include Barbell Bench Press, Bench Press Machine, Close Grip Barbell Bench Press, Close Grip Push-Ups. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Dumbbell Burpee with Push-Up better than Barbell Bench Press?

Both Dumbbell Burpee with Push-Up and Barbell Bench Press target the Chest. Dumbbell Burpee with Push-Up uses Dumbbells, while Barbell Bench Press offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Barbell Bench Press
MET 5

Barbell Bench Press

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Bench Press Machine
MET 4.5

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Close Grip Barbell Bench Press
MET 4.5

Close Grip Barbell Bench Press

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Close Grip Push-Ups
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Close Grip Push-Ups

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Decline Bench Press
MET 5

Decline Bench Press

  • Olympic Barbell

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