Dumbbell Push Press

How to do it

1. Stand holding dumbbells at shoulder height with palms facing forward.
2. Slightly bend your knees into a quarter squat.
3. Drive through your legs to generate momentum, then press the dumbbells overhead.
4. Lock out your arms at the top.
5. Lower the dumbbells back to shoulder height with control.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

How it compares

Compared with the Overhead Barbell Press, it loads Quads 30 points higher, Obliques 10 points lower, Abs 5 points higher. It needs Dumbbells where the other uses Barbell. Compared with the Front Raises, it loads Triceps 55 points higher, Side delts 50 points higher, Quads 30 points higher.

Other ways to train this

• Overhead Barbell Press BarbellIntermediate
• Seated Dumbbell Press DumbbellsBench
• Arnold Press DumbbellsBenchIntermediate
• Machine Shoulder Press Machines
• Landmine Press BarbellIntermediate
• Pike Push-Ups Bodyweight
• Kettlebell Overhead Press KettlebellsIntermediate
• Standing Dumbbell Press DumbbellsIntermediate
• Seated Barbell Press BarbellBench
• Handstand Push-Ups BodyweightProfessional
• Smith Machine Shoulder Press Smith machine
• One-Arm Kettlebell Press KettlebellsIntermediate
• One-Arm Machine Press Machines
• Double Kettlebell Push Press KettlebellsIntermediate

Other exercises for the Front delts

• Front Raises 85% Dumbbells
• Incline Dumbbell Press 50% DumbbellsBench
• Dumbbell Bench Press 40% DumbbellsBench
• Dumbbell Floor Press 35% Dumbbells

Exercise illustrations and data by RepDB (repdb.co), used under licence.