How to do The Dumbbell Push Press Correctly and Safely

THE SINGLE ARM DUMBBELL PUSH PRESS

Shoulder health has become a hot topic in the health and fitness industry due to the rising number of shoulder injuries seen in young adults. Improper and unstable movements of the shoulder joint are a major contributor to these injuries.

Overhead pressing exercises create strong healthy shoulders and help encourage a full range of motion.

how to perform the dumbbell push press cover image

THE DUMBBELL PUSH PRESS FORM VIDEO

BENEFITS OF THE DUMBBELL PUSH PRESS

Allows you to train each shoulder individually to smooth out any existing muscular imbalances
The use of uneven loading strengthens the core musculature, causing you to actively stabilize the weight overhead
The push press allows you to use hip drive, which Incorporates more muscles into the movement

MUSCLES WORKED DURING THE DUMBBELL PUSH PRESS

Anterior and medial deltoids
Triceps
Core
Glutes

HOW TO PERFORM THE DUMBBELL PUSH PRESS WITH GOOD TECHNIQUE

Pick up a dumbbell with the arm you wish to train first
Using the momentum from a well-controlled jump, clean the dumbbell up to your anterior shoulder
Rest one side of the dumbbell on top of your shoulder and keep your elbow up and in front of the weight
From this position, set your stance to roughly shoulder width with your feet pointed forward or out no more than 15-30 degrees.

alex standing tall with one dumbbell resting on his right shoulder

You can also reach your nonworking arm straight out in front of you to help with stability
From this position, take a deep breath and brace your core
Begin the dip by bending slightly at the knees while maintaining a neutral spine – it’s the same position you would be in if you were preparing to jump straight up
From this point extend your hips and knees forcefully and come up on your toes to generate force in an upward direction
Begin pressing the dumbbell straight overhead until your elbow is locked out
At the overhead position, engage your core muscles and glute muscles to maintain stability

alex standing tall with one dumbbell pressed up overhead

Control the weight back down to your anterior shoulder for the next repetition

COMMON MISTAKES

PRESSING THE DUMBBELL OUT IN FRONT OF YOUR BODY

Keep the weight in line with your body. From the side view, we should be able to draw a straight line down from the weight to your ankle

NOT CONTROLLING THE DIP PORTION OF THE PUSH PRESS

Keep the dip brief and controlled- only bend your knees enough to extend forcefully

CHALLENGE

Perform 1/3rd of your body weight in each hand for 5 Repetitions

HOW CAN I INTEGRATE THE DUMBBELL PUSH PRESS INTO MY TRAINING?

Check out The WCT Best Workout Template For Busy Professionals to find a simple way to add the dumbbell push press and other great exercises into your routine.

DUMBBELL PUSH PRESS/SINGLE ARM ALTERNATIVES

Alex Robles, MD, CPT / Brittany Robles, MD, MPH, CPT

Alex & Brittany Robles are physicians, NASM Certified Personal Trainers, and founders of The White Coat Trainer: a resource dedicated to improving the health and fitness of busy professionals using time-efficient strategies. Their advice has been featured in My Fitness Pal, Prevention, Livestrong, Reader’s Digest, Bustle, The Active Times, and more. Learn more about them here.