Dumbbell Push Press

Beginner Level of Difficulty

The dumbbell push press is a beginner level upper body strength exercise that targets the shoulders and triceps.


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 Triceps


Triceps are an often forgotten muscle group. Triceps are located on the opposite side of the biceps at the back of the upper arm. Well strengthened and defined triceps make the arm look bigger and sleeker (reducing the "flabby arm" look).

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 push press - step 1

Step 1

Start in a standing position with your feet shoulder width apart and the dumbbells resting on your shoulders.

dumbbell push press - step 2

Step 2

Sink into your hips and knees and then explosively extend your hips and press the dumbbells up over head.

dumbbell push press - step 3

Step 3

Lower the dumbbells back down to your shoulders and repeat.