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Dumbbell Push Press

Front deltsSide delts TricepsUpper backAbs Compound DumbbellBarbellKettlebell
Demo (loops)

How to do it

Starting position

  1. Stand with your feet shoulder-width apart.
  2. Raise the dumbbells to shoulder height.
  3. Have your palms face each other.
  4. Keep your gaze fixed straight ahead.

Movement

  1. Keep your torso vertical and dip your hips slightly.
  2. Drive powerfully through your feet into the floor.
  3. Use that power to extend the dumbbells overhead.
  4. Fully extend your elbows next to your ears.

Breathing

Inhale as you lower the dumbbells and exhale as you press them up.

Trainer tips

  • Bend your knees slightly to create momentum
  • Use your legs to press overhead

Cautions

  • Overarching your lower back can cause lumbar injury, so brace your abs.
  • Lowering the dumbbells can strain the shoulder joints, so lower them slowly with control.
  • Squatting too deep and turning it into a squat

If you feel pain during the exercise, stop. If it continues, talk to a professional.

Exercise info

Primary musclesFront deltsSide delts
Secondary musclesTriceps · Upper back · Abs
EquipmentDumbbellBarbellKettlebell
Movement patternVertical push
Rep range8–12 reps
6 similar exercises

Representative exercise: Barbell Push Press

How GYMKC sets the weight for this exercise

For example, if you do 8 reps with 12 kg in each hand and log that you could have done about 2 more, GYMKC estimates your 1RM per hand at about 16.2 kg.

With the dumbbell, each step is 2 kg (5 lb), so the next weight is 14 kg per hand. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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Related exercises

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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.