dumbbell push press

shoulder exercises

The dumbbell push press is a variation of the barbell push press using a set of dumbbells rather than a barbell.

Many lifters prefer the barbell for balance and higher loading potential. But we strongly recommend mixing up your exercises, so why not give this one a go?

How to perform the dumbbell push press

To begin the exercise you’ll need a set of dumbbells.

Start by holding a dumbbell in each hand close to and just over your chest with your wrists facing outwards, your elbows tucked in and your grip just inside of shoulder width apart.

Next; with a slight bend in your knees and your core tight. Take a deep breath in before you quarter squat down and immediately explode back up pressing the dumbbells up over your head in one controlled movement.

Note that your arms should finish fully extended at the top. Pause at the top for a second before finally bringing the dumbbells back down to start position through the same controlled movement. Go again for reps.

Dumbbell push press: Common mistakes to avoid

Above all else you should avoid rocking the dumbbells backwards or forwards when they’re up over your head, simply take them up directly over your head and control them back down to start position.

Sloppy form is never recommended. If you are performing your dumbbell push press with incorrect form, you may poorly engage the intended muscle groups. This will, without a doubt, impact negatively on your outcomes.

Last but not least, mind muscle connection matters. Use the illustration above as a guide. This is the ideal way to ensure targeted results.

Reps and sets

The dumbbell push press should be worked into your overall bigger picture. How many reps and sets you perform with each exercise depends entirely on where you are physically and your desired outcomes.

Beginners should keep it simple; 3-4 sets of 8-12 reps is an ideal starting point. For the purpose of laying a solid foundation to build upon; don’t over complicate things. The most important thing is to get started, the rest will come with experience.

On the other hand, more advanced lifters should consider their current strength and goals.