How to do the Dumbbell Push Press
Dumbbell Push Press is an intermediate multi-joint compound pushing exercise targeting the Delts in the Shoulders region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Triceps and Core.
Dumbbell Push Press demonstration · © GymiaFit
Dumbbell Push Press at a glance
- Primary muscles
- Delts
- Secondary muscles
- Triceps, Core
- Equipment
- Dumbbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Dumbbell Push Press step by step
- 1Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level.
- 2Bend your knees slightly and dip your body down, then explosively extend your legs and press the dumbbells overhead.
- 3Lock out your arms at the top of the movement, then lower the dumbbells back to shoulder level.
- 4Repeat for the desired number of repetitions.
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Dumbbell Push Press — questions
What muscles does the Dumbbell Push Press work?
The Dumbbell Push Press primarily targets the Delts. It also recruits the Triceps, Core as secondary movers.
What equipment do I need for the Dumbbell Push Press?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Push Press suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Dumbbell Push Press?
Dumbbell Alternate Side Press, Dumbbell Arnold Press, Dumbbell Arnold Press V. 2 train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Push Press demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.