Renegade Push Up. How-to, proper form and tips

Renegade Push Up icon

The Renegade Push Up adds to a regular Push Up the unbalance pull of a dumbbell. Activates the obliques muscles on top of the Push Up muscles.

Video demonstration

How to and step by step instructions:

  1. Get down on all fours.
  2. Place hands slightly wider than your shoulders, holding a pair of dumbbells.
  3. Straighten arms, core and legs in a plank position. This is the starting position.
  4. Lower the body, the chest goes as low as the dumbbells.
  5. Pause, then straight your arms and push back up.
  6. Raise one of the dumbbells bending the elbow, until he almost touches the shoulder.
  7. Lower the hand and straighten the arm, dumbbell back on the floor.
  8. This is one repetition.

Hints & tips:

  • Keep your core engaged.
  • Your back should follow a straight line.
  • Use lighter dumbbells if needed.


  • Builds upper body strength.
  • Engages lower back, obliques and abdominal muscles.

Counting & gamification:

  • Count repetitions on a given 'Renegade time' period, such as a month.
  • Set a goal for a month or year period, and record your repetitions to reach that goal.

Muscles worked and body parts involved:

Primary , Secondary

Muscles: Upper body

Primary muscles: Shoulder, Biceps, Triceps, Chest

Secondary muscles: Abs, Lowerback

Other names

The exercise can be found with other names. Examples are:

  • Renegade Push Up
  • Renegade Row Push Up
  • Renegade Press Up
  • Renegade Row Press Up

Muscle: Upper Body

Collection: Push Up Variations

Category: Bodyweight