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Dumbbell Push Press
Beginner - Strength - Compound
Targeted Muscle Group
Shoulders
Back
Core
Recommended Equipment
Dumbbell
How to do it
The dumbbell push press is a compound exercise that targets multiple muscle groups, including the shoulders, triceps, and core.
Stand with your feet shoulder-width apart and hold a dumbbell in each hand at shoulder height. Your palms should be facing inward, and your elbows should be bent with your upper arms parallel to the floor.
Engage your core muscles to stabilize your torso and maintain good posture throughout the exercise. Keep your chest up and shoulders back. Bend your knees slightly and lower your body into a partial squat position. Keep your weight in your heels, and ensure your knees do not extend beyond your toes.
Explosively extend your knees and hips to drive the dumbbells upward. This generates momentum to help press the weights overhead. As you drive upward, straighten your arms and press the dumbbells overhead until your arms are fully extended.
Once your arms are fully extended overhead, lock out your elbows and hold the weights briefly at the top of the movement. Slowly lower the dumbbells back to the starting position by bending your elbows and allowing your arms to come back down to shoulder height. Control the descent of the weights to avoid any sudden jerking or swinging motions.
Perform the push press for the desired number of repetitions, focusing on maintaining proper form and control throughout each repetition.
