Push Press with Dumbbells

Learn how to do Push Press with Dumbbells with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 5.5 Shoulders Triceps Dumbbells

Push Press with Dumbbells is a Dumbbells exercise that primarily targets the Shoulders, with secondary activation of the Triceps. It has a MET value of 5.5, meaning a 70 kg person burns approximately 190 kcal in a 30-minute session.

How to Do Push Press with Dumbbells

A dynamic overhead pressing movement that uses leg drive to assist in lifting the dumbbells overhead.


Instructions:


  • Stand tall holding dumbbells at shoulder height, palms facing forward or slightly inward.

  • Dip your knees slightly by bending them a few inches, keeping your torso upright.

  • Explosively extend your legs and use the momentum to press the dumbbells overhead.

  • Fully extend your arms at the top without locking the elbows aggressively.

  • Lower the dumbbells back to shoulder level under control and repeat.


Common mistakes:


  • Squatting too deep (turning it into a thruster instead of a push press)

  • Pressing only with the arms and not using leg drive

  • Arching the lower back excessively

  • Letting the dumbbells drift too far forward

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Muscles & equipment

Primary muscleShouldersSecondary muscleTriceps
EquipmentDumbbells

Calorie Calculator

MET 5.5
Estimated burn
190 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Push Press with Dumbbells

Type
Dumbbells exercise
Primary muscle
Shoulders
Secondary muscles
Triceps
MET value
5.5
Calories (30 min, 70 kg)
≈ 190 cal
Video quality
4K with male and female demonstrations

More Shoulders Exercises

Arm Circles – Small to Large
MET 2.5

Arm Circles – Small to Large

  • No equipment
Barbell Front Raise.
MET 3.5

Barbell Front Raise.

  • Short bar
  • Olympic Barbell
Barbell Overhead Press
MET 5

Barbell Overhead Press

  • No equipment
Barbell Overhead Press
MET 5

Barbell Overhead Press

  • Short bar

FAQ: Push Press with Dumbbells

What muscles does Push Press with Dumbbells work?

Push Press with Dumbbells primarily targets the Shoulders, with secondary engagement of the Triceps.

How do you do Push Press with Dumbbells correctly?

A dynamic overhead pressing movement that uses leg drive to assist in lifting the dumbbells overhead. Instructions: Stand tall holding dumbbells at...

Is Push Press with Dumbbells good for beginners?

Push Press with Dumbbells has a MET value of 5.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Push Press with Dumbbells?

Push Press with Dumbbells requires: Dumbbells.

What are the benefits of Push Press with Dumbbells?

Push Press with Dumbbells strengthens the Shoulders, engages the Triceps, builds functional strength using Dumbbells. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Push Press with Dumbbells?

Similar exercises to Push Press with Dumbbells include Arm Circles – Small to Large, Barbell Front Raise., Barbell Overhead Press, Barbell Upright Row. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Push Press with Dumbbells better than Arm Circles – Small to Large?

Both Push Press with Dumbbells and Arm Circles – Small to Large target the Shoulders. Push Press with Dumbbells uses Dumbbells, while Arm Circles – Small to Large offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Arm Circles – Small to Large
MET 2.5

Arm Circles – Small to Large

  • No equipment
Barbell Front Raise.
MET 3.5

Barbell Front Raise.

  • Short bar
  • Olympic Barbell
Barbell Overhead Press
MET 5

Barbell Overhead Press

  • Short bar
Barbell Upright Row
MET 4.5

Barbell Upright Row

  • Short bar
EZ Bar Upright Row
MET 4

EZ Bar Upright Row

  • EZ Bar

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