Dumbbell Burpee Press

Intermediate Level of Difficulty

The dumbbell burpee press is a strength and conditioning exercise that targets the shoulders and legs.


Picture of Shoulders


The shoulder is the most movable joint in the body. However, it is an unstable joint because of the range of motion allowed. This instability increases the likelihood of joint injury, often leading to a degenerative process in which tissues break down and no longer function well.

Picture of Quadriceps


The quadriceps (quads) are a group of four muscles on the front of the thigh. They allow your knee to straighten and provide stability when standing. Your quads are the most important muscle group for maintaining the ability to stand and to walk independently.

Equipment Used

Picture of Dumbbells


The dumbbell, a type of free weight, is a piece of equipment used in weight training. It can be used individually or in pairs (one for each hand). Dumbbells vary in weight from 3lbs. up to 150lbs.

Exercise Instructions

dumbbell burpee press - step 1

Step 1

Start in a standing position while holding a dumbbell in each hand.

dumbbell burpee press - step 2

Step 2

Place the dumbbells on the floor, jump out into a plank position and perform a push-up.

dumbbell burpee press - step 3

Step 3

Jump back up to the starting position and press both dumbbells overhead.