Dumbbell push press

A shoulder press with leg drive: the initial push gets you past the sticking point and lets you load more than a strict press, with an eccentric that is still a stimulus.

• Compound
• Dumbbell
• Intermediate

How to do it

• Short knee dip and an explosive drive
• The dumbbells travel in a straight line over the shoulder
• Lock out at the top with the ribs down
• Lower under control to the shoulder

Sets, reps and tempo

Ranges: 8–12 reps · 1–3 RIR

Tempo: Explosive hip and knee; land or receive the load by absorbing it

Common mistakes

• Dipping so deep it turns into a squat
• Arching the lower back to finish the lockout
• Dropping the dumbbells with no eccentric

Muscles worked

Primary

• Anterior deltoid

Secondary

• Triceps
• Quads
• Core / abs

Alternatives

• Dumbbell Shoulder Press
• Kettlebell Push Press
• Push jerk