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Exercise guide
Dumbbell Push Press
A compound overhead press that uses a leg drive to initiate momentum and develop shoulder and triceps power.
What this exercise works
- Muscles
- anterior deltoid · triceps brachii · gluteus maximus · lateral deltoid · quadriceps · trapezius
- Goals
- hypertrophy · strength · power
- Equipment
- Dumbbells
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Stand holding dumbbells at shoulder height with palms facing forward.
- Slightly bend your knees into a quarter squat.
- Drive through your legs to generate momentum, then press the dumbbells overhead.
- Lock out your arms at the top.
- Lower the dumbbells back to shoulder height with control.
Technique cues and common mistakes
- Use a shallow dip — this is not a full squat.
- Drive the heels into the floor to initiate the press.
- Keep your core braced to protect the lower back.