Dumbbell Push Press

PushDB

Overhead press assisted by a short, aggressive knee dip and drive, letting you move significantly more weight overhead than a strict press by using leg power to initiate the bar path.

Demo: Strength coaching demo

Sets

4

Reps

3-6

Rest

2 min

Contraindications

Requires good timing — practice the dip-drive sequence with light weight first.

Setup

Stand with dumbbells racked at the shoulders, feet hip-width.

Execution

  1. 1Dip the knees quickly and shallowly, keeping the torso upright
  2. 2Explosively extend the knees and hips to drive the dumbbells upward
  3. 3Finish the press with the arms, locking out overhead
  4. 4Lower under control back to the shoulders

Key cues

  • Dip shallow and fast, not a squat
  • Drive through the legs first, arms finish it
  • Keep the torso vertical during the dip
  • Lock out fully overhead

Common faults

  • Dipping too deep, turning it into a squat
  • Leaning back excessively at lockout
  • Losing timing between the leg drive and arm press
  • Uneven dumbbell paths

Tweaks

  • Use kettlebells instead of dumbbells
  • Progress to a full push jerk with a re-bend of the knees at lockout
  • Single-arm variation for unilateral power

Regressions

Standing Dumbbell Overhead Press

Progressions

Kettlebell Push Jerk

Muscles

Primary: Anterior Deltoid, Triceps Brachii, Quadriceps

Secondary: Glutes, Core

Sources

Attribution: Olympic weightlifting / CrossFit canon