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Chest · Advanced

Dumbbell Deep Push up and Renegade Row

Advanced combination of a deficit dumbbell-handle push-up and alternating renegade row from a rigid plank.

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Exercise overview

Training details

ChestTricepsShouldersLatsUpper BackCore

Equipment

Dumbbell

Sets × reps

3 × 10 / side

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Place two stable flat-sided dumbbells under the shoulders, grip them firmly, and set a wide-foot high plank.
  2. 02Brace the abs and glutes, then lower the chest between the dumbbell handles only through a shoulder range you control.
  3. 03Press back to a rigid high plank without allowing either dumbbell to roll.
  4. 04Keep the hips square and row one dumbbell toward the lower ribs while pressing through the support arm.
  5. 05Lower it quietly, repeat the push-up, and row the opposite side while maintaining the same trunk position.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionDumbbell Renegade RowRelated variationBand Plank RowRelated variationBand Side Plank RowRelated variationIncline Renegade Row

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substitutePush-UpComparable substituteMan MakerComparable substituteDumbbell Plank Pull ThroughComparable substituteResistance Band Front Plank with Single Arm Pulldown

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