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Shoulders · Dumbbell · Intermediate

How to do Dumbbell Push Press

The dumbbell push press is a compound exercise that targets the deltoids (shoulders) and also engages the triceps and core. It involves a slight dip and drive from the legs to help press the dumbbells overhead, making it a dynamic movement that combines strength and power.

Dumbbell Push Press demonstration
Primary muscle
Shoulders
Also works
Triceps and Core
Equipment
Dumbbell
Level
Intermediate
Category
Shoulders

How to do Dumbbell Push Press, step by step

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level.
  2. Bend your knees slightly and dip your body down, then explosively extend your legs and press the dumbbells overhead.
  3. Lock out your arms at the top of the movement, then lower the dumbbells back to shoulder level.
  4. Repeat for the desired number of repetitions.

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Muscles worked

Dumbbell Push Press works your shoulders as the main mover, with help from your triceps and core.

Track Dumbbell Push Press in SPLYT

Dumbbell Push Press is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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More shoulder exercises

All 151 shoulder exercises →

More with a dumbbell

Every dumbbell exercise → · The full exercise library →