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Dumbbell Push Press

Stand with feet shoulder-width apart holding a dumbbell in each hand at shoulder height. Bend your knees into a quick shallow dip, then explosively extend your legs and use that leg drive to help press both dumbbells overhead to full lockout. Lower the dumbbells under control back to your shoulders and reset. The leg drive lets you handle heavier loads or move more explosively than a strict press.

SHOULDERS · PUSH

Dumbbell Push Press: how the movement is executed

How it is executed

  1. Stand with feet shoulder-width apart holding a dumbbell in each hand at shoulder height.
  2. Bend your knees into a quick shallow dip, then explosively extend your legs and use that leg drive to help press both dumbbells overhead to full lockout.
  3. Lower the dumbbells under control back to your shoulders and reset.
  4. The leg drive lets you handle heavier loads or move more explosively than a strict press.
Muscles worked
Shoulders
Primary muscle
Front delt
Equipment
Dumbbell
Movement pattern
Push
Difficulty
Intermediate
What it is for
StrengthHypertrophy

Variations and substitutions

Barbell Push PressBarbellKettlebell Push PressKettlebell
Shoulders exercisesDumbbell exercisesEstimated 1RM calculatorBack to the library

Put it to work in Kaizer

Trainer client management appEvery client in one panel: who's progressing, who needs attention and who's about to stop training.Best FitBudd alternatives in 2026Head-to-head comparison, including what each one does better.Pricing and plansBasic supports up to 3 clients from USD 5 a month.

Glossary and calculators

Progressive overloadProgressive overload is the gradual increase of training demand over time so the body keeps having a reason to adapt.HypertrophyHypertrophy is the increase in muscle fibre size in response to sustained resistance training.VO2 max calculator (Cooper test)What your VO2 max is

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