Exercise Facts
| Movement Pattern | Power, Push, Vertical |
|---|---|
| Muscle Group | Core, Glutes, Hamstrings, Quads, Shoulders, Triceps |
| Equipment | Dumbbells |
| Environment | Gym, Home |
| Skill Level | Intermediate |
| Series | Dumbbell Power Series, Hybrid Conditioning Series |
Overview
The Dumbbell Push Press is a compound, full-body movement that enhances strength, speed, and coordination. By combining a shallow leg dip with an explosive drive into an overhead press, it allows athletes to move heavier loads and generate more power than a strict press.
To perform, stand with feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with palms facing in or forward. Engage your core and glutes, dip slightly at the knees and hips while keeping your torso upright, and drive forcefully through your legs. As the momentum transfers upward, press both dumbbells overhead to full lockout, keeping your ribs down and midline tight. Lower under control and reset before the next rep.
The Dumbbell Push Press targets the shoulders, triceps, glutes, quads, hamstrings, and core, emphasising dynamic hip extension and upper-body drive. It’s a foundational movement for athletes aiming to improve power output, coordination, and efficiency in overhead work making it a staple across HYROX, CrossFit, and general strength programming.
Common mistakes include bending too deep during the dip, losing midline tension, or pressing early before full leg extension. Cue “dip straight down,” “drive tall,” and “punch overhead.”
At Relentless Bravery Fitness, the Dumbbell Push Press represents precision through power a movement that demands control, rhythm, and relentless intent.
Program 4–5 sets of 5–8 reps, resting 60–90 seconds between sets for strength, or use lighter weights in conditioning circuits for endurance and speed.
Setup (Steps)
Stand with feet shoulder-width; hold dumbbells at shoulders; brace core; maintain upright posture; prepare to dip.
Execution (Steps)
Dip slightly at knees; drive forcefully through legs; extend hips; press dumbbells overhead to full lockout; control return to start.
Coaching Cues
“Dip straight down.” “Drive tall.” “Punch overhead.” “Keep core tight.”
Common Faults & Fixes
Pressing too early → finish leg drive first.
Over-dipping → use a shallow, fast dip.
Arching back → keep ribs down and core braced.
Programming Ideas
4–5×5–8 reps for strength; use lighter loads for 12–15 reps in hybrid or endurance circuits.
Variations
Single-arm push press, alternating push press, or push jerk.
Regressions
Dumbbell strict press or seated overhead press.
Standards & Competition Notes
Legs and arms work in sequence; full lockout overhead; smooth rhythm between dip, drive, and press.
Safety Notes
Avoid overextending spine; engage core and glutes; control dumbbell descent.
