Dumbbell Push Press
Dumbbell Push Press turns independent dumbbell loading into delt size from every angle — simple enough to learn in one session.
How to do Dumbbell Push Press
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level.
- Bend your knees slightly and dip your body down, then explosively extend your legs and press the dumbbells overhead.
- Lock out your arms at the top of the movement, then lower the dumbbells back to shoulder level.
- Repeat for the desired number of repetitions.
Dumbbell Push Press Sets and Reps by Goal
Strength
3 sets of 5-6 reps with 2-3 minutes of rest. Start each set with the weaker arm and match it.
Hypertrophy
3 sets of 10-12 reps with 90 seconds of rest. Add reps on the smaller bell before you size up.
Endurance
2-3 sets of 15-18 reps with 45-60 seconds of rest. Size up only when both sides finish equally strong.
Common Dumbbell Push Press Mistakes
Dropping the bells hard at the end of a set
Lower them under control so the last rep still counts as training.
Swinging more weight than the delts can actually control
Drop the load until the arm rises without help from the torso.
Easier and Harder Than Dumbbell Push Press
Swap Dumbbell Push Press For
Dumbbell Push Press — Frequently Asked Questions
How do you do the Dumbbell Push Press?
Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level. Bend your knees slightly and dip your body down, then explosively extend your legs and press the dumbbells overhead. Lock out your arms at the top of the movement, then lower the dumbbells back to shoulder level. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell Push Press work?
The Dumbbell Push Press primarily targets the delts. It is classified as a shoulders exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell Push Press should I do?
For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Add reps on the smaller bell before you size up. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Push Press good for beginners?
Yes. The Dumbbell Push Press is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Dumbbell Push Press?
Try the Cable Lateral Raise, Band Front Raise or the Left Hook. Boxing. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
