Dumbbell Push Press

Body region

• Shoulders
• Arms
• Legs

Muscles

Main

• Deltoid
• Triceps

Helps

• Serratus Anterior
• Trapezius
• Gluteus Maximus
• Rectus Femoris
• Vastus Lateralis
• Vastus Medialis
• Gastrocnemius

Holds

• Erector Spinae
• Rectus Abdominis
• External Oblique

Equipment

• Dumbbells

Technique

1. Stand with feet hip-width apart and hold dumbbells at the shoulders, palms facing in or forward.
2. Brace the abs and dip a few centimetres by bending the knees, keeping the torso upright.
3. Drive up hard through the legs and use that momentum to press the dumbbells overhead.
4. Lock out the arms over your shoulders, then lower the dumbbells back to the shoulders with control.

Cues

• The dip is short and straight down, not a squat.
• Time the press to start as the legs finish straightening.
• Keep the ribs down and do not lean back at lockout.

Common mistakes

• Pushing the knees forward and tipping onto the toes in the dip.
• Pressing before the legs finish the drive, so the shoulders do all the work.
• Letting the dumbbells crash onto the shoulders on the way down.

Alternatives

• Dumbbell Overhead Press
• Overhead Press
• Barbell Thruster