Dumbbell Push Press

Setup

1. 01Stand with feet hip to shoulder width apart.
2. 02Clean two dumbbells to the shoulders with palms facing in or slightly forward.
3. 03Keep the elbows slightly in front of the dumbbells.
4. 04Brace the trunk and set the gaze forward.

Execution

1. 01Dip by bending the knees a few inches while keeping the torso vertical.
2. 02Drive hard through the legs and transfer the momentum into the dumbbells.
3. 03Punch the dumbbells to full lockout overhead as the legs straighten.
4. 04Lower the dumbbells under control back to the shoulders before the next dip.

Checkpoints

• -The dip is straight down with a vertical torso, not a forward lean.
• -The dumbbells finish locked out over the shoulders and hips.
• -The legs finish straight before or as the arms lock out.
• -Each rep resets from a stable rack position at the shoulders.

Common mistakes

• -Dipping too deep and turning the lift into a slow squat press.
• -Leaning back and pressing the dumbbells forward of the body line.
• -Letting the dumbbells crash down onto the shoulders.
• -Losing the brace and arching the lower back at lockout.