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Dumbbell Push Press: What is it, How to do, Benefits, Muscles Worked

What is a Dumbbell Push Press

The dumbbell push press or dumbbell squat push press is a compound exercise that targets your shoulder and triceps and helps in increasing strength throughout your entire body. It uses a dip and drive through your legs, generating force through your lower body before transmitting it to your torso.


  • It helps improve your balance and stability while building explosive body power.
  • Using dumbbells assists in reducing stress on your shoulders.

Dumbbell Push Press Exercise Information

Other Names Standing Dumbbell Push Press
Exercise Type Strength
Skill Level Advanced
Equipment Needed Dumbbells
Muscles Worked Primary: Shoulders; Secondary: Legs, glutes, abs
Mechanics Compound
Alternative Forms/Substitute Barbell Push Press, Kettlebell Push Press
Variations Single Arm/One Arm Dumbbell Push Press

How to do Dumbbell Push Press

  • Grabbing a dumbbell in each hand in front of the chest with the palms of your hands facing away from the body, stand straight with the feet spaced at shoulder width. It is your initial position.
  • Keeping your heels flat, shoulders back, and chest up, bring the knees forward and squat down slightly.
  • As you stand up, press the weights overhead excessively until you lock your arms.
  • Brace your core and gradually bring the dumbbells back to your initial position.

One Arm Dumbbell Push Press

It is done in the same way as the two-arm standing dumbbell push press, but the dumbbell is pressed with one hand at a time.


  • You should use the leg drive from the squat to assist in propelling the dumbbells overhea.
  • Avoid overextending your lower back in the lockout position.
  • Make sure to keep your head stationary throughout the movement.

Video: Two Arm Dumbbell Push Press

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