Video Coming Soon
We're working on adding video demonstrations for this exercise.
Dumbbell Push Press
A dynamic overhead pressing movement using dumbbells, leveraging leg drive to train the shoulders, triceps, and core for power and stability development.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders, Triceps
Secondary Muscles
Abs, Lower Back
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Moderate
Muscle Breakdown
View Muscle MapShoulders
9/10Anterior Delts, Medial Delts
Triceps
8/10Long Head, Lateral Head
Quads
7/10Rectus Femoris, Vastus Lateralis
Glutes
6/10Glute Max
Abs
5/10Rectus Abdominis, Transverse Abdominis
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
5-10 reps
Rest Between Sets
60-150 seconds • Rest longer (90+ seconds) for maximum power output sets.
How to Perform
Stand with feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with palms facing inward or slightly forward. Keep your core tight and chest tall throughout the movement.
- Initiate the movement with a slight dip by quickly bending the knees and hips (quarter squat).
- Explosively drive upward through your heels, fully extending the hips and knees to generate momentum.
- Use the resulting momentum to press the dumbbells overhead until your arms are fully locked out.
- Stabilize the load briefly overhead, aligning the weights over your mid-foot.
- Slowly lower the dumbbells under control back to the starting rack position at the shoulders.
Coaching Tips
Form Cues
- Dip, drive, and press.
- Explode through the floor.
- Keep the chest proud.
- Punch the weights up.
Breathing
Inhale deeply and brace your core before initiating the dip; forcefully exhale as you drive up and press the weight overhead.
Tempo
1-0-X
Range of Motion
Dip into a shallow quarter squat, then press the dumbbells until the elbows are completely locked out overhead.
Safety
Safety Notes
- Ensure a strong core brace before and during the explosive drive to protect the spine.
- Use moderate loads until timing and coordination are mastered.
- Avoid attempting this exercise if experiencing acute shoulder or wrist pain.
Spotting
Not recommended; use lighter weights or drop the dumbbells safely to the floor if you fail a rep.
Common Mistakes
- Dipping too deep into a full squat.
- Leaning back and hyperextending the lower back at the top.
- Failing to use leg drive, turning it into a strict press.
When to Avoid
- Acute shoulder impingement or pain.
- Unmanaged lower back pain.
- Severe wrist instability.
Flexibility Needed
- Adequate shoulder flexion for a stable overhead position.
- Ankle dorsiflexion for a controlled dip phase.
Build Up First
- Proficiency with the strict dumbbell overhead press.
- Competency with the quarter squat movement pattern.
Also known as
DB Push Press, Push Press with Dumbbells, Standing Dumbbell Press
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Dumbbell Push Press
Dumbbells
Shoulders
Dumbbell Arnold Press
Dumbbells, Flat Bench
Shoulders
Dumbbell Overhead Press
Dumbbells
Shoulders
Dumbbell Single-Arm Shoulder Press
Dumbbells
Shoulders
Balance Trainer Dumbbell Overhead Press
Dumbbells, Balance Trainer
Shoulders
Stability Ball Seated Dumbbell Shoulder Press
Dumbbells, Stability Ball
Shoulders
Dumbbell Cuban Press
Dumbbells
Shoulders
Dumbbell Lunge
Dumbbells
Quads
Dumbbell Thruster
Dumbbells
Quads
Dumbbell Split Squat
Dumbbells, Body Weight
Quads
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
