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Shoulders · Dumbbell
Dumbbell Push Press
Dumbbell Push Press is an intermediate compound strength exercise that works the delts (shoulders), with the triceps and glutes assisting. It needs a dumbbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Shoulders · Deltoids
- Quadriceps · Quadriceps Femoris
Secondary muscles
- Triceps · Triceps Brachii
- Glutes · gluteus maximus, gluteus mideus
How to do Dumbbell Push Press
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height, palms facing each other. Keep your elbows close to your body.
- Slightly bend your knees and lower your body into a quarter squat, then explosively extend your legs and perform a light jump to drive the dumbbells upward.
- Press the dumbbells overhead by extending your arms fully, locking out your elbows at the top of the movement.
- Lower the dumbbells back to shoulder height in a controlled manner and repeat for the desired number of repetitions.
Form tips
- Use the power generated from your legs and the light jump to help drive the dumbbells overhead.
- Use a weight that allows you to perform the exercise with proper form.
- Maintain a slight bend in your knees to absorb the impact of the weights.
Dumbbell Push Press alternatives
More delts exercises
Dumbbell Push Press FAQ
What muscles does Dumbbell Push Press work?
Dumbbell Push Press mainly works the delts in the shoulders (Deltoids and Quadriceps Femoris). The triceps and glutes work as secondary muscles.
What equipment do you need for Dumbbell Push Press?
You need a dumbbell.
How many sets and reps of Dumbbell Push Press should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Push Press good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.
How many calories does Dumbbell Push Press burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell Push Press?
Other exercises for the delts include Barbell Behind Neck Push Press, Landmine Single Arm Push Press, Kettlebell Strict Press and Smith Machine Shoulder Press.
For developers
Use Dumbbell Push Press in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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