Dumbbell Push Press 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Dumbbell Push Press is a powerful compound exercise that primarily targets the shoulders, with secondary emphasis on the triceps. It involves a dynamic combination of pressing and leg drive, where you hold a pair of dumbbells at shoulder height and, with a slight squat, explosively extend your legs while simultaneously pressing the dumbbells overhead. This movement engages not only the shoulder muscles (deltoids) but also activates the triceps to assist in the arm extension, while the lower body provides the power needed to complete the press. It’s an effective exercise for building strength and power in the upper body, requiring dumbbells and a stable stance for execution.
How to Perform
Begin by holding a dumbbell in each hand at shoulder height, with the weights resting against your shoulders. Your palms should face each other, and the handles should be parallel to the floor. Stand with your feet positioned at hip-width, ensuring your core is engaged for stability.
Lower yourself into a shallow squat by gently bending your knees and pushing your hips slightly back. Maintain a straight alignment from your head through your spine and pelvis, keeping your back flat and your gaze forward. It’s important not to turn this portion of the movement into a full squat—just enough knee bend to generate momentum. Keep your torso as upright as possible, as if you're sliding up and down a wall, avoiding any excessive hip hinging.
Once you've dipped down, explosively drive through your legs to extend your hips and knees, pushing up through your heels. At the same time, press the dumbbells straight overhead. While your shoulders and triceps will help with the press, most of the force should come from your legs. Keep your core tight throughout the movement to maintain a stable spine. After reaching the top, lower the weights back to shoulder level, ready to repeat the motion.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core tight to maintain stability and prevent strain on your lower back during the movement.
Focus on driving the press with your legs, not just your shoulders, to generate more power.
Ensure your knees don’t bend too deeply; the dip should be shallow to avoid turning it into a squat.
Keep your head, spine, and pelvis in alignment to avoid unnecessary strain on your back.
Use a controlled motion when lowering the dumbbells to avoid dropping them too quickly and risking injury.
Focus on an explosive movement when extending your hips and knees for maximum power.
Avoid arching your back too much as you press the weights overhead—engage your core to stabilize your torso.
Make sure the dumbbells stay parallel to the floor at shoulder height throughout the movement for proper form.
Maintain a neutral wrist position to avoid stress on your wrists and ensure smooth pressing.
Practice with lighter weights first to perfect your technique before increasing the load.
How Not to Perform
Avoid excessive squat depth: Do not bend your knees too deeply. A deep squat will shift focus away from the shoulder press and strain your legs unnecessarily. Keep the squat shallow, just enough to generate momentum.
Don't arch your lower back: Do not overextend your lower back when pressing the dumbbells overhead. This can lead to back strain. Always engage your core and maintain a neutral spine throughout the movement.
Avoid using your arms alone: Do not rely solely on your arms to press the weights overhead. The power should come primarily from your legs and hips. Ensure you’re using the lower body to initiate the press, not just your shoulders and arms.
Don’t let your wrists bend excessively: Avoid bending your wrists at awkward angles, as it can cause discomfort and stress on your joints. Keep your wrists neutral and aligned with your forearms during the press.
Avoid leaning backward: Don’t lean backward or overextend when pressing the dumbbells overhead. This puts unnecessary pressure on your back and can cause injury. Stay upright and engage your core for stability.
Don’t rush the movement: Avoid speeding through the reps. Fast, uncontrolled movements can lead to injury and loss of focus on the target muscle. Focus on a controlled, explosive motion, especially when extending your legs and pressing the weights overhead.
Don’t forget to engage your core: Neglecting to activate your core can lead to instability and potential injury, especially when driving the weights overhead. Keep your core braced and tight throughout the exercise.
Avoid poor dumbbell positioning: Do not let the dumbbells drift forward or move too far apart during the press. Keep the dumbbells close to your body and ensure the handles are parallel to the floor.
Don’t use too heavy of a weight: Using a weight that’s too heavy can compromise your form and increase the risk of injury. Start with a manageable weight that allows you to focus on proper technique and progressively increase as you get stronger.
Avoid excessive hip hinging: Do not hinge your hips too much when dipping down. This can shift the focus away from the legs and put strain on your lower back. Keep your torso upright and only bend your knees slightly to generate momentum.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
