Primary muscles: Shoulders
Secondary muscles: Arms, upper back
DUMBBELL PUSH PRESS INSTRUCTIONS
1. Stand with your feet shoulder-width apart and hold a pair of dumbbells in front of your shoulders with your elbows pointing down and your palms facing each other.
2. Extend your arms and push the dumbbells over your head.
3. Bend your elbows and slowly lower the weights to the starting position.
4. Repeat this movement until the set is complete.
PROPER FORM AND BREATHING PATTERN
When doing the dumbbell push press, Keep your heels flat, knees bent, chest up and shoulders back. Breathe out as you push the dumbbells over your head, maintain a neutral back and keep your elbows close to your body.
The dumbbell push press is a great exercise that strengthens and defines the shoulders, improves range of motion and reduces the risk of injury. If you want to work several muscles simultaneously and get a great cardio workout, pair the push press movement with bodyweight squats and do dumbbell thrusters instead.
SETS AND REPS
Start with 2 or 3 sets of 8 to 12 reps and choose your weights accordingly. You should feel fatigued by your last repetition. If you’re not, that means your weights are too light, and if it’s impossible to finish 12 repetitions, your weights are too heavy.
To calculate the number of calories burned doing the dumbbell push press, enter your weight and the duration of the exercise: