Forget push-ups

When it comes to building strength and gaining muscle in the upper body, push-ups have long been a go-to exercise. However, if you're looking to take your workout to the next level and really chisel your pecs, triceps, and shoulders, it's time to incorporate dumbbells into your routine. These versatile weights allow for a greater range of motion and target specific muscle groups in a way that push-ups alone can't achieve.

In this article, we'll highlight three dumbbell exercises that will give you the defined upper body you've been striving for. Whether you're a beginner or a seasoned gym-goer, these exercises are sure to challenge your muscles and help you reach your fitness goals.

Exercise 1: Dumbbell Bench Press

The dumbbell bench press is a classic exercise that targets the chest, triceps, and shoulders. Start by lying flat on a bench with a dumbbell in each hand. Your arms should be extended straight up, palms facing forward. Slowly lower the dumbbells down towards your chest, keeping your elbows at a 90-degree angle. Pause for a moment and then push the dumbbells back up to the starting position.

To get the most out of this exercise, make sure to engage your core and keep your back flat against the bench. Start with a weight that challenges you but allows for proper form, and gradually increase the weight as you get stronger.

Exercise 2: Dumbbell Shoulder Press

The dumbbell shoulder press is an excellent exercise for targeting the deltoids and triceps. Begin by standing with your feet shoulder-width apart and a dumbbell in each hand, held at shoulder height with your palms facing forward. Extend your arms straight up overhead, fully extending your elbows. Pause briefly at the top and then slowly lower the dumbbells back to the starting position.

Be mindful of your form during this exercise — keep your core engaged, and avoid arching your back or using momentum to lift the weight. Start with a weight that allows you to perform the exercise with proper form and gradually increase as you gain strength.

Exercise 3: Dumbbell Tricep Kickbacks

Target your triceps with the dumbbell tricep kickbacks. Start by standing with a dumbbell in each hand, palms facing your body. Bend your knees slightly and hinge forward at the hips until your upper body is at a 45-degree angle. Keep your elbows close to your body, and extend your arms straight back, squeezing your triceps at the top of the movement. Slowly lower the dumbbells back to the starting position and repeat.

Focus on using your triceps to power the movement, and avoid swinging your arms or using momentum. Start with a weight that challenges you but allows for proper form, and increase the weight as you get stronger. Remember to breathe throughout the exercise and maintain a strong, stable core.