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shoulders

Dumbbell Push Press

A shoulder press where a quick dip and drive from the legs helps you push the dumbbells overhead. Lets you use more weight than a strict press.

advanceddumbbells

Dumbbell Push Press, start position
START
Dumbbell Push Press, end position
END
BEFORE YOU START1
  1. Pick dumbbells a little heavier than you use for a strict press.
HOW TO DO IT

Get into position

  1. Stand with your feet hip-width apart.
  2. Hold a dumbbell at each shoulder with your palms facing forward.
  3. Tighten your stomach and squeeze your buttocks.

Check: You are standing tall with the weight at your shoulders and your elbows slightly in front of the bar.

Dip

  1. Bend your knees a few inches, keeping your trunk upright. A quick, shallow dip, like you are about to jump.

Check: Your knees are slightly bent, your heels are on the floor, and your trunk is still upright.

Drive up

  1. Straighten your legs fast and use that push to drive the weight overhead.
  2. Finish pressing the dumbbells up until they almost touch above your head.

Check: The weight is directly above your head with your arms almost straight and your legs straight.

Lower slowly

  1. Bend your elbows and lower the weight slowly to your shoulders.
  2. Bend your knees slightly to absorb the weight as it lands.

Check: The weight is back at your shoulders and you are standing steady.

That is one rep. Reset your feet and your breath before the next one.

Dip quickly, breathe out hard as you drive up, then lower the weight over 2 to 3 seconds and breathe in.

MUSCLES WORKED
Dumbbell Push Press: muscles worked, front view
Dumbbell Push Press: muscles worked, back view

deltstriceps

Red marks the muscles doing the work; amber the assisting ones. Same body for every exercise, so guides compare at a glance.

COMMON MISTAKES3
  • Dipping by leaning forward. Sends the weight forward instead of up. Fix: Bend only the knees; keep your chest up and your heels down.
  • Pausing between the dip and the drive. Fix: Make it one smooth bounce: dip and drive without stopping.
  • Arching the lower back at the top. Fix: Finish tall with your stomach tight and buttocks squeezed.
SAFETY2
  • Learn the strict press first; the push press adds speed on top of it.
  • Keep the area around you clear in case you have to drop the weight forward.
RELATED EXERCISES

easier: dumbbell shoulder press

variants: barbell push press

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