I’m a personal trainer — push-ups are okay, but I prefer these 4 dumbbell moves to strengthen the upper body

Push-ups are a great exercise to build upper body strength and even core stability, but though they’re a basic exercise, they’re very easy to do incorrectly. Unless you’re working with a certified personal trainer who can correct your form, doing push-ups the wrong way can cause maladaptive movement patterns or, worse, injuries.

When I work with a new client who struggles to do a proper push-up, I always fall back on these 4 exercises to strengthen the upper body. This workout targets a lot of major muscle groups like your pecs, trapezius, rhomboids, and deltoids – as these areas get stronger and more conditioned, you’ll be able to execute push-ups more effectively. And if you just hate doing push-ups altogether, they’re an excellent substitute to adequately train your arms, chest, and back.

If you’ve got a pair of dumbbells handy, you can give this a go for yourself.

How to do the 4 upper-body dumbbell exercises

Get clearance from your doctor before attempting any new workout. Be sure to perform each one of the exercises with good form. If you’re unsure of what that looks like, schedule a session or two with a certified personal trainer. They can assist you with form pointers, modifications if needed, and progressions when you get stronger.

In addition to dumbbells, you’ll also need a weight bench for this workout. If you don’t have a weight bench, you can do the exercises on the floor instead.

This workout should be done in a circuit format: complete one set of each exercise before moving on to the next. When you reach the last exercise, start over again from the beginning. Complete 3 full circuits, doing 10-12 reps of each exercise. Take a brief rest in between each exercise.

You should work with a weight that leaves you fatigued after performing your last rep. If you can do 12 reps easily, select a heavier weight. If you can only make it to 6 reps before needing a break, select a lighter weight. You may choose to use different weights for different exercises.

As you get stronger, you can use heavier weights and gradually add sets to the workout, if desired.

Aim to do this workout 2-3 times every week. The exercises are:

1. Dumbbell chest press

• Sit upright on a weight bench holding a dumbbell in each hand.
• Lie back on the bench and bring the dumbbells slightly below your shoulders.
• Engage your core.
• Press the dumbbells toward the ceiling, aligning them directly above the chest.
• Pause briefly.
• Lower the dumbbells back to the starting position.
• Continue for 10-12 reps.

2. Single arm dumbbell row

• Place your right hand and right knee on a weight bench.
• Hold a dumbbell in your left hand and lower it towards the floor.
• Engage your core.
• Squeeze your left shoulder blade and pull the dumbbell towards your left hip.
• Pause briefly.
• Lower the dumbbell back towards the floor.
• Continue for 10-12 reps, then repeat on the other side.

3. Dumbbell overhead press

• Stand tall with your feet hip-width apart, holding a dumbbell in each hand.
• Engage your core.
• Bring the dumbbells to your shoulders.
• Press the dumbbells towards the ceiling.
• Pause briefly.
• Lower the dumbbells back to your shoulders.
• Continue for 10-12 reps.

4. Dumbbell reverse fly

• Stand tall with your feet hip-width apart, holding a dumbbell in each hand.
• Engage your core.
• Hinge your hips behind you.
• Lean forward, bringing your torso parallel to the floor.
• Lower the dumbbells towards the floor.
• Squeeze your shoulder blades together and raise the dumbbells towards the ceiling, opening your arms to the side.
• Pause briefly.
• Lower the dumbbells back to the starting position.
• Continue for 10-12 reps.

Benefits of these exercises

The exercises in this workout target major muscle groups in the upper body, like the pectorals, anterior and posterior deltoids, middle and lower trapezius, rhomboids, lats, and triceps. Because these exercises are compound movements (meaning they require effort from multiple muscle groups at once), they train the body efficiently, sharpen coordination, and improve overall strength levels.

These moves are also functional in nature, mimicking everyday movement patterns like pulling, pressing, and pushing. Resistance training in this way can prevent injury and make daily tasks easier.

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