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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Shoulders Quadriceps
- Equipment
- Dumbbells
Dumbbell Push Press
4 steps Updated 29/08/2026
Dumbbell Push Press is a free weights exercise targeting Shoulders (Deltoids), Quadriceps (Quadriceps Femoris) using Dumbbells.
Step by step
How to perform it
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height, palms facing each other. Keep your elbows close to your body.
- Slightly bend your knees and lower your body into a quarter squat, then explosively extend your legs and perform a light jump to drive the dumbbells upward.
- Press the dumbbells overhead by extending your arms fully, locking out your elbows at the top of the movement.
- Lower the dumbbells back to shoulder height in a controlled manner and repeat for the desired number of repetitions.
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Variations and related exercises
4 Corners Curtsy
Air Punches March
Archer Step Back
Archer Stepback
Last updated: 29/08/2026
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Dumbbell Push Press
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