Dumbbell Push Press
Exercise Information
- Alternative Names: Db push press, standing dumbbell push press
- Type: Olympic weightlifting, powerlifting
- Experience Level: Advanced
- Equipment: Dumbbells
- Muscles Targeted: Shoulders, abs, glutes, triceps, legs
- Mechanics: Compound
- Average Number of Sets: 2-3 with 8-12 reps each
- Variations: Single arm dumbbell push press
- Alternative: Dumbbell shoulder press
The dumbbell push press, unlike the basic barbell push press, is performed by holding a pair of dumbbells slightly outside your shoulders. Aside from emphasizing your shoulders and triceps, it increases balance, strength, and stability on each side of your body.
Dumbbell Push Press Exercise Information
- Alternative Names: Db push press, standing dumbbell push press
- Type: Olympic weightlifting, powerlifting
- Experience Level: Advanced
- Equipment: Dumbbells
- Muscles Targeted: Shoulders, abs, glutes, triceps, legs
- Mechanics: Compound
- Average Number of Sets: 2-3 with 8-12 reps each
- Variations: Single arm dumbbell push press
- Alternative: Dumbbell shoulder press
How to do a Dumbbell Push Press
Standing with a hip-width stance, hold a pair of dumbbells (weighing 45-90 lbs) using a pronated grip with your elbows pointing down. Descend into a moderate squat position by bending your knees slightly, while keeping your shoulders back, chest up, and heels flat. Push through your heels explosively to press the weights over your head until the arms are locked out. Gradually lower the dbs back to the initial position.
Db Push Press Tips
- Keep your head still all through the exercise.
- If you do not have shoulder mobility, use lighter weights and perform the shoulder press first.
Variation with One Arm
The single arm or one arm dumbbell push press involves the same movement as the basic two-arm db push press, but it is done by pressing a dumbbell with one arm at a time.
Alternative Exercise
Dumbbell Shoulder Press