Dumbbell Push Press

The dumbbell push press is an overhead press that uses a small leg dip and drive to help move the weight. It lets you press heavier than a strict press and builds shoulders and power.

How to do the Dumbbell Push Press

1. Hold the dumbbells at your shoulders, palms facing each other or forward, with your ribs down.
2. Dip a few inches by bending your knees, keeping your torso upright.
3. Drive up hard through your legs and press the dumbbells overhead.
4. Lock out with your biceps by your ears, then lower to your shoulders.

Common mistakes

• You dip too deep and it becomes a squat. Keep the dip short, only a few inches.
• You press before your legs finish driving. Let the legs launch the dumbbells, then the arms finish the press.
• Your ribs flare and your back arches. Brace your core and finish with your ribs down.

With a bench or without

With a bench: sit on the bench for a strict seated press, a good option on days you want shoulders without leg drive.

Without a bench: do the push press standing.

Easier and harder versions

Easier: Do a strict standing or seated shoulder press with lighter dumbbells.

Harder: Use heavier dumbbells or add a pause at the bottom of the dip.

Workouts that use the Dumbbell Push Press