Dumbbell Push Press

Muscles worked by the Dumbbell Push Press

Primary

Front DeltsAnterior DeltoidTricepsTriceps Brachii

Secondary

GlutesGluteus MaximusSide DeltsLateral DeltoidQuadsQuadriceps FemorisTrapsTrapezius

Also called: front deltoid, anterior delt, front delt, anterior deltoid, tricep, triceps.

Equipment

Dumbbell

Also called: db, dumbell, hex dumbbell, rubber dumbbell, hand weight.

How to do the Dumbbell Push Press

1. Stand holding dumbbells at shoulder height with palms facing forward.
2. Slightly bend your knees into a quarter squat.
3. Drive through your legs to generate momentum, then press the dumbbells overhead.
4. Lock out your arms at the top.
5. Lower the dumbbells back to shoulder height with control.

Form tips

• Use a shallow dip — this is not a full squat.
• Drive the heels into the floor to initiate the press.
• Keep your core braced to protect the lower back.

At a glance

Dumbbell Push Press in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Arnold Press
• Banded Shoulder Stretch
• Barbell Front Raise
• Barbell Overhead Press
• Behind the Neck Press
• Bodyweight Overhead Press
• Cable Front Raise
• Double Kettlebell Overhead Press

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "dumbbell-push-press",
  "name_en": "Dumbbell Push Press",
  "name_de": "Kurzhantel Push Press",
  "name_es": "Press de Empuje con Mancuernas",
  "description_en": "A compound overhead press that uses a leg drive to initiate momentum and develop shoulder and triceps power.",
  "description_de": "Eine zusammengesetzte Schulterdrückübung mit Beineinsatz zur Kraftentwicklung der Schultern und Trizeps.",
  "description_es": "Un press de hombros compuesto que usa el impulso de las piernas para desarrollar potencia en hombros y tríceps.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "dumbbell",
  "body_part": "shoulders",
  "primary_muscles": [
    "anterior_deltoid",
    "triceps_brachii"
  ],
  "secondary_muscles": [
    "gluteus_maximus",
    "lateral_deltoid",
    "quadriceps",
    "trapezius"
  ],
  "goals": [
    "hypertrophy",
    "strength",
    "power"
  ],
  "tags": [
    "shoulder_focus",
    "push_day"
  ],
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Stand holding dumbbells at shoulder height with palms facing forward.",
    "Slightly bend your knees into a quarter squat.",
    "Drive through your legs to generate momentum, then press the dumbbells overhead.",
    "Lock out your arms at the top.",
    "Lower the dumbbells back to shoulder height with control."
  ],
  "instructions_de": [
    "Stehe mit Kurzhanteln auf Schulterhöhe, Handflächen nach vorne.",
    "Beuge die Knie leicht in eine Viertelkniebeuge.",
    "Stoße durch die Beine, um Schwung zu erzeugen, und drücke die Hanteln nach oben.",
    "Strecke die Arme oben vollständig.",
    "Senke die Hanteln kontrolliert zurück auf Schulterhöhe."
  ],
  "instructions_es": [
    "Párate sosteniendo mancuernas a la altura de los hombros, palmas hacia adelante.",
    "Dobla ligeramente las rodillas en una cuarta sentadilla.",
    "Empuja con las piernas para generar impulso y presiona las mancuernas hacia arriba.",
    "Extiende los brazos completamente arriba.",
    "Baja las mancuernas con control a la altura de los hombros."
  ],
  "tips_en": [
    "Use a shallow dip — this is not a full squat.",
    "Drive the heels into the floor to initiate the press.",
    "Keep your core braced to protect the lower back."
  ],
  "tips_de": [
    "Nur leicht in die Knie gehen — keine vollständige Kniebeuge.",
    "Drücke die Fersen in den Boden, um die Drückbewegung einzuleiten.",
    "Halte den Rumpf gespannt, um den unteren Rücken zu schützen."
  ],
  "tips_es": [
    "Usa un descenso poco profundo — no es una sentadilla completa.",
    "Empuja los talones contra el suelo para iniciar el press.",
    "Mantén el core activado para proteger la zona lumbar."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/dumbbell-push-press-start.webp",
      "peak": "images/flat/dumbbell-push-press-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "dumbbell-push-press");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.