Dumbbell Push Press

By: Devin Sarno, NSCA-CPT

Muscle Group: Deltoids

Importance: The dumbbell push press is a great dynamic movement that works your entire body. It also allows for you to utilize greater weight since it allows for the use of your legs.

Proper Form:

  1. Begin standing with a pair of dumbbells held in line with your shoulders. Palms will face inward towards one another.

  2. Set your feet between hip and shoulder width.

  3. Move your hips back slightly as you start to dip and bend at the knee.

  4. Once reaching a slight bend in your knees, quickly change directions and explosively drive through your legs.

  5. Simultaneously begin to press the dumbbells straight up overhead from their starting position

  6. Once the dumbbells are completely overhead, return to the start position.

Progression/Regression: DB Overhead Press, Military Press, Single Arm Push Press


  • Do not let the weight of the dumbbells pull your torso forward during the dip

  • Be sure to set your hips back slightly and make sure your knees track over the middle of your foot during the dip

  • Begin the press before your legs fully extend straight

Sample Workout:

  1. 10 Walking Lunges (each leg)

  2. 10 DB Push Presses

  3. 30 Second Plank

5 Rounds