Dumbbell Push Press
Learn how to do the Dumbbell Push Press with proper form and technique. This dumbbell exercise primarily targets your Delts, with secondary emphasis on Triceps, Core.
How to Do the Dumbbell Push Press
Follow these steps to perform the Dumbbell Push Press with correct form:
- 1Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level.
- 2Bend your knees slightly and dip your body down, then explosively extend your legs and press the dumbbells overhead.
- 3Lock out your arms at the top of the movement, then lower the dumbbells back to shoulder level.
- 4Repeat for the desired number of repetitions.
Dumbbell Push Press Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- dumbbell
- Body Part
- shoulders
- Category
- Main
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Medium muscles involved in compound patterns benefit from 48–72 h recovery. Running them 2–3 × per week maximises weekly volume without compromising quality (Schoenfeld, 2016).
Sets & Reps by Goal
Strength
- Sets
- 3–5
- Reps
- 3–6
- Rest
- 2–3 min
Progressive overload is key — add weight when you can complete all reps with solid form.
Hypertrophy
- Sets
- 3–4
- Reps
- 8–15
- Rest
- 60–90 s
Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.
Endurance
- Sets
- 2–3
- Reps
- 15–25
- Rest
- 30–60 s
High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.
Which Workout Splits Include Dumbbell Push Press?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Push Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Shoulder Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Dumbbell Push Press work?
The Dumbbell Push Press primarily targets your Delts. Secondary muscles worked include Triceps, Core. This makes it an effective exercise for developing your shoulders.
What equipment do I need for the Dumbbell Push Press?
The Dumbbell Push Press requires dumbbell. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Dumbbell Push Press with proper form?
Start by Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level. Bend your knees slightly and dip your body down, then explosively extend your legs and press the dumbbells overhead. Lock out your arms at the top of the movement, then lower the dumbbells back to shoulder level. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Dumbbell Push Press?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium muscles involved in compound patterns benefit from 48–72 h recovery. Running them 2–3 × per week maximises weekly volume without compromising quality (Schoenfeld, 2016).
What are the best sets and reps for the Dumbbell Push Press?
It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.
Which workout splits is the Dumbbell Push Press best for?
The Dumbbell Push Press fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Shoulder Day). It is classified as a push, upper movement.
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