Dumbbell Push Press

Category

Shoulders

Difficulty

Intermediate

Equipment

Dumbbells

Primary muscles

Deltoids, Quadriceps Femoris

Secondary muscles

Triceps Brachii, Gluteus Maximus, Gluteus Mideus

How to do it

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height, palms facing each other. Keep your elbows close to your body.
2. Slightly bend your knees and lower your body into a quarter squat, then explosively extend your legs and perform a light jump to drive the dumbbells upward.
3. Press the dumbbells overhead by extending your arms fully, locking out your elbows at the top of the movement.
4. Lower the dumbbells back to shoulder height in a controlled manner and repeat for the desired number of repetitions.

Form tips

• Use the power generated from your legs and the light jump to help drive the dumbbells overhead.
• Use a weight that allows you to perform the exercise with proper form.
• Maintain a slight bend in your knees to absorb the impact of the weights.