A complex compound exercise combining push-ups, rows, and overhead presses using dumbbells for full-body strength and conditioning.
Start in a plank position with dumbbells in hand. Perform a push-up, then row one dumbbell to your hip while maintaining the plank position. Return the dumbbell to the ground, perform another push-up, then row the other dumbbell. Clean both dumbbells to your shoulders, then press them overhead. Return to the starting position and repeat.
Begin in a plank position with dumbbells in hand, body forming a straight line from head to heels.
Return to the starting plank position with dumbbells on the ground, ready for the next repetition.
Maintain plank position, control the row movement, keep core engaged, press overhead with control
Losing plank position, rushing the movement, not maintaining core engagement, poor form during transitions
Increase dumbbell weight, add more repetitions, perform with kettlebells, or add resistance bands.
Use lighter dumbbells, perform movements separately first, or use resistance bands for assistance.
Stop if you experience pain in the shoulders, wrists, or lower back. Maintain proper form throughout the complex movement. This is an advanced exercise requiring good strength and coordination.