How to do a dumbbell push press

Setup:

1. Stance: Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level. Your palms should face forward with elbows pointed out to the sides.
2. Dumbbell Position: Position the dumbbells just outside your shoulders, resting them on your shoulders or holding them slightly in front.
3. Body Position: Engage your core, keep your back straight, and head in a neutral position.

The Lift:

1. Dip: Slightly bend your knees (a quarter squat) to initiate the movement. This is a quick dip, not a full squat.
2. Drive Upwards: Explosively extend your legs and hips upward, using this momentum to help press the dumbbells overhead.
3. Press Overhead: As your legs and hips extend, simultaneously press the dumbbells overhead until your arms are fully extended.
4. Lockout: Briefly pause at the top, ensuring your elbows are not hyperextended.
5. Lower with Control: Slowly lower the dumbbells back down to the starting position, returning to a quarter squat as you do so.

Tips:

• Use Leg Drive: The dip and drive from your legs are key to generating power for the press.
• Maintain Core Tension: Keep your core engaged throughout the movement to protect your spine and maintain balance.
• Barbell Path: Aim to push the dumbbells straight up overhead.
• Breathing: Inhale during the dip, hold your breath as you drive and press, and exhale as you lower the dumbbells.