Shoulders · Dumbbell
Dumbbell Push Press
How to do the dumbbell push press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Vertical Press
- Mechanic
- Compound
How to do it
Hold a dumbbell in each hand at shoulder level with palms facing forward. Dip slightly by bending your knees, then explosively extend your legs and press both dumbbells overhead. Lock them out at the top and lower back to your shoulders with control.
- 1Use your legs to generate power and feel the dumbbells accelerate off
- 2your shoulders
- 3Lock the dumbbells overhead with your shoulders and triceps engaged
- 4Keep your core braced to control the dip and drive
Common mistakes
- Avoid excessive arching of your lower back
- Do not press before your legs have fully extended
- Avoid catching the weight on locked joints; absorb it through active muscles
Muscles worked
The dumbbell push press mainly works the front delts, triceps, and side delts, with the forearms, upper chest, upper traps, upper abs, quads, and glutes assisting.
- Front DeltsPrimary
- TricepsPrimary
- Side DeltsPrimary
- ForearmsSupport
- Upper ChestSupport
- Upper TrapsSupport
- Upper AbsSupport
- QuadsSupport
- GlutesSupport
- Lower TrapsMinor
- Lower AbsMinor
- CalvesMinor
Kovo programs the dumbbell push press for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.