Videos
Instructions
- Stand with feet shoulder-width apart, holding a dumbbell in each hand at shoulder height.
- Slightly bend your knees into a quarter squat position.
- Explosively extend your hips and knees while pressing the dumbbells overhead.
- Fully extend your arms at the top, locking out your elbows.
- Lower the dumbbells back to shoulder height in a controlled manner.
- Repeat for the desired number of repetitions.
Technical Tips
- Keep your core engaged throughout the movement.
- Drive through your heels for a stable and powerful push.
- Do not overarch your lower back during the press.
- Maintain a neutral wrist position to avoid strain.
Breathing Tips
- Inhale before initiating the dip.
- Exhale forcefully as you drive the dumbbells overhead.
- Inhale as you lower the dumbbells back to shoulder level.
Medical restrictions
- Shoulder injuries or impingement
- Lower back pain or lumbar instability
- Knee joint issues
The Dumbbell Push Press is a dynamic compound exercise that blends strength and power development. By incorporating a slight dip and drive from the lower body, this movement allows you to press heavier weights overhead than with a strict shoulder press. It's a valuable tool for improving upper body strength, enhancing shoulder and triceps development, and building explosive power through hip extension. The dumbbell variation increases the demand on stabilizing muscles and helps correct imbalances between sides, making it ideal for functional strength training and athletic performance. Whether included in strength routines or conditioning circuits, the Dumbbell Push Press delivers a comprehensive full-body challenge that targets both upper and lower body in a single fluid motion.
What muscles do I work with the Dumbbell Push Press?
The Dumbbell Push Press primarily targets the shoulders, triceps, and quadriceps, while also engaging the glutes, core, and supporting deltoid and triceps heads for stabilization and power generation.
Is the Dumbbell Push Press good for building strength?
Yes, the Dumbbell Push Press is excellent for building upper body strength and power, allowing you to lift heavier loads by incorporating leg drive and full-body coordination.
Should I use the Dumbbell Push Press in my CrossFit workouts?
Absolutely, the Dumbbell Push Press is a staple in CrossFit due to its explosive movement pattern and ability to improve both strength and conditioning under fatigue.
Can beginners perform the Dumbbell Push Press?
While it's best suited for intermediate lifters, beginners can perform the Dumbbell Push Press with lighter weights and focus on mastering technique and control first.
What’s the difference between a Push Press and a Shoulder Press?
The Push Press uses leg drive to assist in lifting the weight overhead, making it more dynamic and explosive than the Shoulder Press, which relies solely on upper body strength.