Dumbbell Burpee Press
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Dumbbell
HOW TO PERFORM
- Stand with a dumbbell in each hand, then squat down and set them on the floor under the shoulders, keeping hold of the handles.
- Jump the feet back to a push-up position on the dumbbells, lower the chest toward the floor, then press back up.
- Jump the feet back in, just outside the dumbbells.
- Stand up and clean the dumbbells to the shoulders.
- Press both dumbbells to lockout overhead, then lower them to your sides for the next rep.
FORM TIPS
- Use hex dumbbells so they do not roll under your hands.
- Keep the trunk braced in the push-up so the hips do not sag.
TARGET MUSCLES
Primary
- Shoulders
- Quads
Secondary
- Chest
- Triceps
- Glutes
- Traps
- Abs
- Hamstrings
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.