Dumbbell Push 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 the feet about hip width apart and hold the dumbbells at the shoulders, palms facing each other.
- Keep the torso upright and dip a few inches by bending the knees, heels flat on the floor.
- Drive straight back up through the legs and use that drive to press the dumbbells overhead.
- Lock the arms out with the dumbbells over the shoulders, then lower them back to the shoulders, bending the knees slightly to absorb them.
FORM TIPS
- The dip is short and straight down. Letting the knees travel forward or the torso tip sends the dumbbells out in front instead of up.
- The legs start the press and the arms finish it, so you will move more than in a strict dumbbell press.
TARGET MUSCLES
Primary
- Shoulders
Secondary
- Triceps
- Quads
- Traps
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.