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Dumbbell Push Press
Dumbbell push press uses leg drive and a quarter squat to explosively press weights overhead, targeting shoulders and triceps for full-body strength and power development.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders, Triceps
Secondary Muscles
Hamstrings, Traps, Lower Back, Abs, Forearms
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
9/10Anterior Delts, Medial Delts
Triceps
8/10Lateral Head, Medial Head
Glutes
7/10Glute Max
Quads
6/10Rectus Femoris
Hamstrings
5/10Biceps Femoris
Traps
4/10Upper Traps
Lower Back
4/10Erector Spinae
Abs
4/10Rectus Abdominis
Forearms
3/10Flexors
Programming
Typical Rep Range
4-12 reps
Rest Between Sets
90-180 seconds
How to Perform
Stand with feet shoulder-width apart, holding dumbbells at shoulder height with neutral grip and elbows forward, core braced and chest up.
- Dip into a shallow quarter squat by bending knees and hips while keeping torso upright.
- Explosively drive hips and knees to extend fully, pressing through heels.
- Simultaneously press dumbbells overhead as legs extend, keeping them over mid-foot.
- Lock out elbows with dumbbells directly above shoulders and biceps by ears.
- Lower dumbbells controlled to shoulder position, preparing for next rep.
Coaching Tips
Form Cues
- Drive through heels
- Keep core tight
- Press straight up
- Elbows under weights
- Stay tall throughout
Breathing
Inhale during the dip, brace core, and exhale forcefully through the drive and press.
Tempo
2-0-1
Range of Motion
Dip until knees bend 20-30 degrees, press until arms fully extended overhead with lockout.
Safety
Safety Notes
- Avoid if acute shoulder or lower back injury
- Warm up shoulders thoroughly
- Use weights allowing controlled form
- Keep feet planted, no tiptoe rise
- Maintain neutral spine to prevent overextension
Spotting
Spot from behind at elbows during press; assist upward if form breaks, or use rack safeties for heavy sets.
Common Mistakes
- Arching lower back during press
- Over-dipping into full squat
- Leaning back at lockout
- Flared elbows on descent
- Poor wrist alignment
When to Avoid
- Acute shoulder impingement
- Lower back pain or herniation
- Recent elbow injury
Flexibility Needed
- Shoulder flexion to 160 degrees
- Ankle dorsiflexion for stable stance
- Thoracic extension for overhead position
Build Up First
- Proficiency in strict dumbbell overhead press
- Basic hip hinge and squat mechanics
- Core bracing competency
Also known as
DB Push Press, Dumbbell Overhead Press with Drive
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