How to perform Dumbbell Push Press with proper form

Starting Position

  1. Stand Up: Feet shoulder-width apart.
  2. Hold Dumbbells: Position them at shoulder height with palms facing forward.

Execution

  1. Dip Slightly: Bend your knees slightly, lowering your hips while keeping your torso upright.
  2. Drive Up: Explosively extend your legs and push through your heels while pressing the dumbbells overhead.
  3. Fully Extend Arms: Finish the movement with your arms fully extended above your head, wrists aligned with elbows.
  4. Lower Dumbbells: Bring the dumbbells back to shoulder height with control after the press.

Key Points

  • Core Engagement: Keep your core tight throughout the movement.
  • Neutral Spine: Maintain a straight back and avoid excessive leaning.
  • Breathing: Inhale when lowering the weights, exhale while pressing up.
  • Control: Avoid using momentum; focus on a smooth, controlled motion.

Common Mistakes

  • Overextending or arching the back.
  • Uneven weight distribution between arms.
  • Flaring elbows out too much during the press.

Following these guidelines will help ensure a safe and effective Dumbbell Push Press.