Dumbbell Push Press
- Movement pattern
- Ballistic, Vertical push
- Equipment
- Dumbbell
- Muscle groups
- Shoulders, Triceps
- Level
- Intermediate
- Type
- Compound, push
- Load
- External load
- Logged as
- Reps
- Joint load
- Shoulder: moderate
Muscles worked
Main muscles: Deltoid (anterior part), Deltoid (lateral part), Triceps brachii (lateral head), Triceps brachii (long head), Triceps brachii (medial head)
Also works: Gluteus maximus, Rectus femoris, Trapezius (upper fibres), Vastus intermedius, Vastus lateralis, Vastus medialis
Stabilisers: External abdominal oblique, Internal abdominal oblique, Rectus abdominis, Transversus abdominis
More exercises for: Shoulder exercises · Triceps exercises
Alternatives by equipment
Alternatives listed in the exercise knowledge graph come first, then exercises with the same movement pattern that train the same muscles. Joint stress is the knowledge graph's rating, not medical advice.
Bodyweight
- Explosive Push-Up Intermediate
- Bar Muscle-Up Advanced · higher shoulder stress (KG rating)
Dumbbells
- Dumbbell Snatch Advanced · higher shoulder stress (KG rating)
Barbell
- Push Press Intermediate
- Barbell Clean and Jerk Advanced · higher shoulder stress (KG rating)
- Barbell Thruster Intermediate
- Barbell Snatch Advanced · higher shoulder stress (KG rating)
- Hang Barbell Snatch Intermediate · higher shoulder stress (KG rating)
- Power Barbell Snatch Intermediate · higher shoulder stress (KG rating)
How to program it
In a free plan with a muscle-building goal, the generator programs Dumbbell Push Press as 3 sets of 6–10 reps. It uses double progression: once you reach 10 reps on every set, the load goes up by 2 kg the next week and you work back up the range.
With Premium, Overachiever Progression can run it as a main lift with weekly load targets. Premium · €29
Related exercises
Belongs to: Push Press
Variation of: Push Press
Opposing movement: Dumbbell Bent-Over Row, Renegade Row
Other names
Liftosaur: Push Press, Dumbbell
Also called: DB Push Press, Push Press (Dumbbell)
Build a free plan with this exercise See it in the explorer
Identifier: dumbbell-push-press
Exercise data: Exercise Knowledge Graph by Giovanni Degani, incl. wger contributors, CC BY-SA 4.0. Version 1.3.2. Adapted from the Exercise Knowledge Graph; licensed under CC BY-SA 4.0. Attribution and sources · Download the data (JSON)