Dumbbell Push Press: How-to, Tips & More
The Dumbbell Push Press is a beginner compound exercise for your shoulders. You do it with dumbbells. It is a good fit when your goal is strength.
Besides the shoulders, it also works your triceps and quads, so it fits well in a session that trains those muscles together.
Muscles worked
Shoulders
Primary
Triceps
Secondary
Quads
Secondary
How to do the Dumbbell Push Press
- Hold the dumbbells at your shoulders.
- Dip a few inches at the knees.
- Drive up through your legs and press the dumbbells overhead.
- Lower them back to your shoulders.
Dumbbell Push Press tips
- The legs start it. Press only to finish.
Sets and reps
Most lifters do well with 5 to 10 reps per set, and 5 to 10 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Dumbbells
Type
Compound
Dumbbell Push Press alternatives
Arnold Press
Shoulders
Dumbbell Shoulder Press
Shoulders
Neutral Grip Dumbbell Shoulder Press
Shoulders
Seated Arnold Press
Shoulders
More shoulders exercises
Alternating Dumbbell Shoulder Press
Dumbbells
Arm Circles
Bodyweight
Band External Rotation
Resistance band
Band Front Raise
Resistance band
Band Overhead Press
Resistance band
Barbell Front Raise
Barbell
Frequently asked questions
What muscles does the Dumbbell Push Press work?
The Dumbbell Push Press mainly works your shoulders, with help from your triceps and quads.
How many sets and reps should I do?
A good starting point is 5 to 10 reps per set, and many lifters get the best results between 5 to 10 reps. Use a weight that leaves one or two reps in reserve.
Is the Dumbbell Push Press good for beginners?
Yes. The Dumbbell Push Press is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Dumbbell Push Press?
You need dumbbells.
Add Dumbbell Push Press to your program
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