Dumbbell Squat to Overhead Press
UpdatedSquat & press for full-body power! Build strength & coordination with this dynamic dumbbell exercise.
The Dumbbell Squat to Overhead Press is a compound exercise that mainly works the quads and chest, with help from the glutes & hips and triceps. You'll need: dumbbells.
Required Equipment
Dumbbell Squat to Overhead Press Muscles Worked
Primary
Quads (quadriceps femoris); Upper Chest (pectoralis major, clavicular head)
Secondary
Glutes (gluteus maximus); Triceps (triceps brachii)
Dumbbell Squat to Overhead Press Variations and Alternatives
How to do the Dumbbell Squat to Overhead Press
Instructions for Dumbbell Squat to Overhead Press:
Stand with your feet shoulder-width apart, holding a pair of dumbbells at shoulder height with your elbows bent and palms facing each other.
Begin by lowering into a squat, pushing your hips back as if you were going to sit in a chair. Keep your back straight and chest up.
Squat down until your thighs are at least parallel to the floor. Ensure that your knees do not go past your toes.
Push up through your heels to return to the starting position, standing up straight.
As you come up from the squat, use the momentum to press the dumbbells overhead in a controlled motion, extending your arms fully.
Lower the dumbbells back to shoulder height as you simultaneously begin the next squat.
Repeat for the desired number of reps and sets. Make sure to use a weight that allows you to perform the exercise with proper form throughout all reps and sets.
---
Dumbbell Squat to Overhead Press FAQs
What muscles does the Dumbbell Squat to Overhead Press work?
The Dumbbell Squat to Overhead Press mainly works the quads and chest, with help from the glutes & hips and triceps. The main muscles are the quadriceps femoris and pectoralis major.
What equipment do you need for the Dumbbell Squat to Overhead Press?
Dumbbells.
Is the Dumbbell Squat to Overhead 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 Squat to Overhead Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell Squat to Overhead Press variations and alternatives?
Similar exercises include the Overhead Back-Kick Press, Bodyweight Full-Squat with Overhead Press, Bodyweight Overhead Squat Press and Dumbbell Hang Clean & Press.
Training calculators
Work out the numbers behind your training before your next session.