Exercise guide · Intermediate · Compound

Dumbbell Push Press: How to Do It & Muscles Worked

The dumbbell push press is a compound exercise that targets the deltoids (shoulders) and also engages the triceps and core. It involves a slight dip and drive from the legs to help press the dumbbells overhead, making it a dynamic movement that combines strength and power.

Primary muscles
Shoulders
Secondary muscles
Abs , Obliques , Triceps
Equipment
Dumbbell
Level · type
Intermediate · Compound
Demonstration of the dumbbell push press
Front view: muscles worked by the dumbbell push press. Primary: shoulders. Secondary: abs, obliques and triceps.
Back view: muscles worked by the dumbbell push press. Primary: shoulders. Secondary: abs, obliques and triceps.
Primary Secondary

How to do the dumbbell push press

  1. Step 1: Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level.
  2. Step 2: Bend your knees slightly and dip your body down, then explosively extend your legs and press the dumbbells overhead.
  3. Step 3: Lock out your arms at the top of the movement, then lower the dumbbells back to shoulder level.
  4. Step 4: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the dumbbell push press by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Dumbbell Push Press alternatives

More exercises that train the shoulders as their main target:

More shoulders exercises

See the best shoulder exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.