Dumbbell Push Press - Your Simple Guide To Proper Form And Tips

Dumbbell Push Press – Your Simple Guide To Proper Form And Tips

The Dumbbell Push Press is an effective and easy to do strength training exercise to develop your shoulders. Are you want a really simple exercise that can strengthen your deltoids efficiently? You will want to implement this guide to get started immediately.

Dumbbell Push Press Exercise Summary

  • Primary Muscles Worked: Deltoid – Anterior
  • Other Muscles (Secondary) Worked: Deltoid – Lateral, Obliques, Pectoralis Major – Clavicular, Psoas major, and Serratus Anterior, Trapezius – Lower, Trapezius – Middle, and Triceps Brachii
  • Equipment: Dumbbells
  • Mechanics Type: Compound
  • Force: Push
  • Utility: Basic or Auxiliary

Dumbbell Push Press Procedure

  • You can get started by taking up your dumbbells and bringing them up above your shoulders.
  • First drop down into the starting position by performing a half squat.
  • Next press up with your legs and arms at the same time pushing the dumbbells over your head.
  • Then pause at the top and then drop back down to the squat position with the dumbbells just above your shoulders.
  • Continue to repeat the push press until you have completed your desired total reps.

Muscles Used

Target (Agonist)

  • Deltoid, Anterior


  • Deltoid – Lateral
  • Obliques
  • Pectoralis Major – Clavicular
  • Psoas major
  • Serratus Anterior
  • Trapezius – Lower
  • Trapezius – Middle
  • Triceps Brachii

Dynamic Stabilizers

  • Biceps Brachii
  • Triceps – Long Head


  • Iliocastalis lumborum
  • Iliocastalis thoracis

Antagonist Stabilizers

  • None


Should you desire to generate the best muscle growth, you will need to stick to these straightforward tips. Most Importantly, whenever you need to thwart the probability of an injury, you ought abide by these tips.

  • Have A Partner So Yon Stress Your Muscles Beyond Failing. You are able to only get so far on your own, a spotter will be able to guide you to drive your muscle tissue over and above where you alone can get. Thus you will certainly work your muscle tissues down some more and after that your muscle tissue will certainly build returning larger by rest.
  • Stay Hydrated. You will have considerably more energy and recover faster if you drink water while exercising.
  • Push Your Lifting To Within Failing To Raise The Teardown Of Your Muscle Tissues. Be sure you’ve put in place effective safety precautions if you’re pushing yourself to within failure.
  • Go To The Gym With A Plan. Make sure you arrange your training ahead of time if you have a objective. In case your objective is just simply to burn calories, you should certainly still have a plan when you start training.

Get More Bodybuilding Tips Here.

Mistakes to Avoid

You must keep away from these standard issues to maintain superb technique and improve your strength. Additionally, when you stay away from these errors you will minimize the prospect of experiencing injuries.

  • You Don’t Want To Rush Your Exercise. Every time you rush your exercise you more likely to use poor technique and injuries.
  • Don’t use To Little or Too Much Weight. Not enough, and you will not be sufficiently using your agonist (target) muscles, excess, and you’ll probably cheat. Ensure you concentrate on your form.
  • Stop Trying To Lift By Yourself. A workout partner are generally an amazing driving force. Your training partner could even be helpful spotter.

To Avoid More Bodybuilding Mistakes Look Here.

Dumbbell Push Press Recap

You can at this point have the means to engage in dumbbell push press perfectly. So now your future phase is to conduct dumbbell push press as a part of a habitual fitness system to strengthen your Deltoid.

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