Dumbbell Push Press

Description

The dumbbell push press is a vertical pressing exercise that uses a brief, powerful dip-and-drive of the legs to help launch the dumbbells past the shoulders. The leg drive allows heavier loading than a strict shoulder press while building explosive total-body power. Independent dumbbells also expose left-right imbalances and allow a more natural pressing arc than a barbell.

Muscle Group

Front Deltoid, Quadriceps, Shoulders, Triceps

Equipment Required

Dumbbell

Dumbbell Push Press Instructions

Stand with feet hip-width apart, holding a dumbbell in each hand at shoulder level with palms facing forward (or facing each other for neutral grip).
Set your elbows just slightly in front of your body and brace your core.
Initiate the dip by bending only at the knees — about 10 to 15 cm (4 to 6 inches). Keep your torso completely vertical.
Reverse the dip explosively by driving through your feet and extending your hips and knees.
As your legs reach full extension, press both dumbbells straight up overhead. The leg drive does most of the work.
Lock out with the dumbbells directly over your shoulders and arms fully extended.
Lower the dumbbells under control back to shoulder level. Reset your dip and drive for the next rep.
Avoid using a hip hinge during the dip — that turns the lift into a thruster and reduces shoulder loading.