Dumbbell Push-Press
Power up your strength! The Dumbbell Push-Press combines lower & upper body for an explosive full body workout.
The Dumbbell Push-Press is a compound exercise that mainly works the shoulders and triceps, with help from the quads and back. You'll need: dumbbells.
Required Equipment
Dumbbell Push-Press Muscles Worked
Primary
Front Shoulder (anterior deltoid); Triceps (triceps brachii)
Secondary
Quads (quadriceps femoris); Boxer Muscle (serratus anterior)
Dumbbell Push-Press Variations and Alternatives
How to do the Dumbbell Push-Press
Stand with your feet shoulder-width apart, holding a pair of dumbbells at shoulder height with your palms facing each other. Keep your elbows pointed forward and your core engaged.
Begin the movement by performing a slight squat, bending your knees and pushing your hips back.
Explosively extend your legs and simultaneously press the dumbbells overhead by fully extending your arms. Make sure to maintain a straight back and avoid arching your lower back as you lift the weights.
Lower the dumbbells back to shoulder height in a controlled manner while returning to a standing position.
Reset your posture, and if necessary, take a moment to ensure proper form before performing the next repetition.
Aim for a smooth and controlled motion throughout the exercise, focusing on using the momentum from your legs to assist your arms with the press.
Repeat for the desired number of repetitions and sets.
Always ensure that the weight selected allows you to perform the exercise with good form and that you warm up adequately before starting any strength training exercise. If you're new to this exercise or weightlifting in general, consider working with a qualified fitness professional to ensure proper technique and safety.
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Dumbbell Push-Press FAQs
What muscles does the Dumbbell Push-Press work?
The Dumbbell Push-Press mainly works the shoulders and triceps, with help from the quads and back. The main muscles are the anterior deltoid and triceps brachii.
What equipment do you need for the Dumbbell Push-Press?
Dumbbells.
Is the Dumbbell Push-Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Push-Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell Push-Press variations and alternatives?
Similar exercises include the Barbell Behind-Back Push-Press, Dumbbell Hang Clean & Press, Dumbbell Overhead March-In-Place Press and Dumbbell Power-Clean.
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