The dumbbell push press is a simple workout with tons of benefits for both beginners, intermediate, and expert lifters. Quads: There is a reason why strong quads are one of the central goals of any leg day work out and it goes beyond the aesthetic benefits of toned legs. Chin Up. In addition to being essential to optimal performance, strong glutes can help decrease your risk of injury to your knees, lower back, hamstrings, and groin. Safer and More Joint-friendly: With dumbbells, your arms and shoulders have more freedom of movement than if they were fixed to the path of the barbell when you lift it, thus allowing you and your joints to find the range of motion that feels best for them. Sponsored by No Sponsor. Using high repetitions this lift will invigorate you by using every muscle in your body. Arching the Lower Back: One of the most common mistakes that occur during any overhead exercise is arching the lower back, and it is no different for the dumbbell push press. Stand with a long, tall spine, and hold eight- to 10 … Builds Single Arm Strength: When you do barbell exercises, you risk compensating for the weakness of one arm with the strength of another arm, which only leads to further imbalances in the strength of the left and right sides. 2. Rest one side of the dumbbell on top of your shoulder and keep your elbow up and in front of the weight. Holding Dumbbells too Far in Front: When you get into the starting position, the side of the dumbbells closest to you should be resting on your shoulders. If you are doing the push press with lighter weights, then the legs will be doing most of the work here, and the deltoids become secondary. Healthy Recipes. Upgrade to "Beastmode"to find the workouts you want with more advanced filters - and more! You achieve the dumbbell push press by holding dumbbells at your shoulders, then quickly dipping, then extending your hips and knees to rocket the dumbells upward, after which you lock out your elbows with a pressing motion. Here is why the Dumbbell Bench Press is likely a better alternative for athletes than the Barbell Bench Press. Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. Dumbbell Push Press To access the content, please login or register an account and purchase a membership plan: Monster Dumbbell Workout $49.95 . The Vastus Medialis, Lateralis and Intermedius attach to the thighbones and shin bones, and the Rectus Femoris starts at the pelvis and lies across the hip joint, Upper Body Muscles Targeted by the Dumbbell Push Press. As we said before, there are two main benefits and goals that someone will have when they introduce the dumbbell push press into their workout: (1) increasing strength and power, and (2) improving conditioning. 2. Of course, having a strong core is one of the most important goals of just about any exercise with numerous athletic, lifting, and real-world benefits including improved mobility, a healthier back, improved balance and stability, and better posture. Hamstrings: Strong hamstrings help you run faster and improve lower body explosiveness and power, as well as improving posture and preventing leg injuries. Seated dumbbell press how to: Step 1: Get in a standing position with your feet in a shoulder-width stance. TARGETS: Shoulders. The dumbbell push press should be worked into your overall bigger picture. Bent Over Barbell Row. How to make Dumbbell Push Press more challenging. Medicine Ball Push Up. As your body is moving upwards from the extension of your hips, knees, and ankles, push the dumbbells with your arms until your elbows are locked straight above your head. When it comes to getting your body the right ingredients for getting shredded, choosing dietary supplements from a top brand like Steel Supplements can be a great addition to your workout diet. 10 min read. Some typical examples of lifts that give you a big bang for your buck, so to speak, are barbell squats, bench presses, and deadlifts since these lifts engage multiple muscle groups at the same time. One of the best aspects of the dumbbell push press is the way that it engages the core. EQUIPMENT: Dumbbell. Click here to cancel reply. The use of a barbell in lifts reduces the amount of effort you have to put into stabilizing the weight. But there is another lift that deserves a place on this list: the dumbbell push press. Arching the lower back when doing this exercise puts you at risk for injury, so you will want to make sure that you focus on keeping your core tight and the ribs down as you thrust the dumbbells overhead. BY SUBMITTING YOUR INFORMATION, YOU HAVE RECEIVED, READ AND AGREE WITH THE TERMS OF THIS PROMOTION AND CONSENT AND REQUEST TO BE CONTACTED,INCLUDING BY AUTO-DIALED TELEMARKETING CALLS, SMS, AND/OR EMAILS, BY OR ON BEHALF OF STEEL SUPPLEMENTS, AND THEIR AFFILIATES AND VENDORS AT MY PHONE NUMBER(S) AND EMAIL ADDRESS(ES) REGARDING THEIR PRODUCTS AND SERVICES. It can be done for high reps or low, depending on your needs. Whether you are looking for, numerous athletic, lifting, and real-world benefits, supplements designed to get your body as shredded as possible. 3. RESULTS ARE NOT GUARANTEED AND VARY DEPENDING UPON STARTING POINT, GOALS, AND EFFORT. Additionally, you may just want to have the dumbbell push press in your back pocket to add on those extra reps to your strict overhead presses. FREE SHIPPING & 'TRY THE LINE' BOX ON ALL ORDERS OVER $200, November 06, 2019 In this article, we will tell you everything you need to know about this great exercise: what muscles it works, the benefits of the lift, how to do it, and so on. There is a reason why strong quads are one of the central goals of any leg day work out and it goes beyond the aesthetic benefits of toned legs. including improved mobility, a healthier back, improved balance and stability, and better posture. Among other tasks, the three muscles work together to extend the hip. This is "Dumbbell push press" by Andy Mac Ya Dick on Vimeo, the home for high quality videos and the people who love them. Additionally, strong quads bring stability to the knee joints, which are inherently unstable and dependent on ligaments and muscles to protect them from injury. Like the glutes, the hamstrings are worked during the quarter-squat portion of the exercise since the hamstrings help bend the knees in a controlled manner as you dip and work together with the glutes and your quads for the explosion upwards. ... 7 Seated dumbbell shoulder press. With a push press, you can put 10 to 20% more weight over your head. 12 Weeks of Challenging Workouts; Warm up, Mobility, and Optional 4th Day Workouts for Advanced Users; Video and Photo Movement Library . The 25 Best Cyber Monday Tech Deals to Buy Now, Upgrade Your Home Gym With Bowflex's Sale, Why Big-Time Athletes Are Selling Supplements Now, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. By Editors of Men’s Health. The guy who can do heavy push presses doesn't have that problem. Unlock more categories containing advanced filters for 5x more popular workouts; Find the workout you want with advanced filters like modality (gymnastics, weightlifting, … But do not worry: once you master the fairly simple form, the benefits are there for the taking. That’s 1 rep. Beginners should keep it simple; 3-4 sets of 8-12 reps is an ideal starting point. Some typical examples of lifts that give you a big bang for your buck, so to speak, are barbell squats, bench presses, and deadlifts since these lifts engage multiple muscle groups at the same time. How to Get the Most Out of Your Dumbbell Push Press Workout, When it comes to getting your body the right ingredients for getting shredded, choosing dietary supplements from a top brand like, can be a great addition to your workout diet. We will give a more in-depth tutorial later in the article but for now, let’s talk about all the muscles that this lift incorporates. The dumbbell push press or dumbbell squat push press is a compound exercise that targets your shoulder and triceps and helps in increasing strength throughout your entire body. In addition to being essential to optimal performance, strong glutes can help decrease your risk of injury to your knees, lower back, hamstrings, and groin. As your reps decrease, increase the weight of the dumbbells. By The Editors of Women’s Health. This is the dumbbell bench press. However, the dumbbell push press has these advantages: 1. This is essentially the same move but it’s tougher because you have to stabilise the same weight in each hand. When it comes to great “bang for your buck” workouts, the dumbbell push press should be on anyone’s list since it engages important lower body muscles like the glutes, the hamstrings, and the quads while also engaging important upper body muscles like the core, the deltoids, and the triceps in workouts that are great for both power and strength building and workouts for conditioning. Among other tasks, the three muscles work together to extend the hip. Pick up a dumbbell with the arm you wish to train first. Of course, like a lot of the high impact workouts such as the bench press and the deadlift, making sure that you have the right form when you do a dumbbell push press is extremely important. There are also a number of benefits that the dumbbell push press has over the classic barbell push press which entails the same motions as described for the dumbbell push press but utilizes a barbell instead. When doing a dumbbell push press, it’s the glutes that are doing a large portion of the work, especially during the quarter squat movement of the exercise in which the glutes play a large role in flexing and extending the hips to generate the momentum that pushes the dumbbells upward. The dumbbell push press is a simple workout with tons of benefits for both beginners, intermediate, and expert lifters. Feb 17, 2015 Beth Bischoff. For these purposes, you could do roughly 3 sets of 15-25 reps for the optimal mix of strength training and cardio benefits. 3. Triceps: The triceps help to stabilize your shoulder joint and act as an extensor of the elbow and shoulder so that the stronger your triceps are, the greater the strength and stability of your shoulders and elbows. Like the glutes, the hamstrings are worked during the quarter-squat portion of the exercise since the hamstrings help bend the knees in a controlled manner as you dip and work together with the glutes and your quads for the explosion upwards. At this point, you will want to make sure that your core is tight, that you are maintaining a straight back with an upright posture, and that you are looking straight ahead. The two major benefits of adding the dumbbell push press into your workout routine are (1) that is increased upper body strength and power by engaging a large number of muscles from both the upper body and lower body and (2) that it improves conditioning by engaging these various muscles in a motion that stresses quick and powerful bursts of strength. , such as improvement in athletic performance and injury prevention. It is hard not to be amazed at the number of muscles worked in the simple lift that is the dumbbell push press: Glutes: The glutes (the Minimus, Medius, and Maximus) are actually the largest and strongest muscles in your body. Using the momentum from a well-controlled jump, clean the dumbbell up to your anterior shoulder. About . About Us. . dumbbell push press is a exercise for those with a intermediate level of physical fitness and exercise experience. You will briefly hold the dumbbells overhead in this position. . The Bench Press is a staple in nearly every athlete's training arsenal. How many reps and sets you perform with each exercise depends entirely on where you are physically and your desired outcomes. He's strong at everything. While people often separate out their upper body workouts from their lower body workouts, the dumbbell push press does a great job of targeting both upper and lower body muscles in a single motion, making it the ideal exercise for big-shoulder seekers, core-fanatics, and lower-body lifters alike. The single arm push press, which can be done with a dumbbell, kettlebell, or other forms of weight is a unilateral variation that can increase strength and stability. It's too hard to get it moving. Typically, if you are looking to build strength and power, you will want to do a relatively high number of sets combined with a low number of reps. You might want to begin your workout with about 6 to 7 sets of the dumbbell push press with a number of reps ranging from 2 to 4. The dumbbell push press is a multi-joint exercise that increases strength and power throughout the entire body, with an emphasis on the shoulders and triceps. Now that we see how many muscles the dumbbell push press engages, it is easy to understand why it is considered such an efficient and “high bang for your buck” lift that is great for many different workout routines. Alternative Exercises Barbell Push Press . Dumbbell Bench Press. How to Integrate the Dumbbell Push Press in My Workout Routine? The dumbells should be parallel to the floor. *THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FDA. If your goal is greater conditioning and even some cardio benefits, or you are a beginner lifter who is not yet ready to take on the heavier weights, then dumbbell push presses can be a great injection of heart-pumping activity into a largely anaerobic workout routine. Deltoids: The delts are responsible for the flexion and rotation of the shoulder joints, and anyone who wants great-looking shoulders will want to pay these muscles a lot of attention. Strengthening the glutes with a lift like a dumbbell push press can have wide-ranging benefits, such as improvement in athletic performance and injury prevention. By the end, you should be an expert on the dumbbell push press, a likely fixture of your future workout routines. Filter workouts by modality (gymnastics, weightlifting, cardio); Filter workouts by target area (upper body, lower body, core); Unlock more categories containing 5x more popular workouts; Get 100+ new WODs each month; Access 365 days of workout inspiration on the WOD Calendar and no more ads! If you find it hard to co-ordinate the dual movements of the legs and arms in this exercise, start by getting confident with our Dumbbell Overhead Press exercise first. You can rest your feet up on the bench if it’s more comfortable. This dumbbell push-up variation mainly targets the chest muscles as well as triceps, shoulder and the core at a … During the entire movement of the lift, from the dip down to the explosion upward and even as you hold the dumbells above your head in the completed overhead press position, the abdominals, the obliques, and the spinal erectors are all engaged to stabilize the spine and keep it in a safe, neutral position. 1. 4. Quick Greek Chicken Wraps. You can perform on a bench as well as on the mat. © 2020 Steel Supplements. The whole motion should be fluid and powerful: a quick dip to an explosion upwards. Hold the dumbbells at your shoulders with the back end of each dumbbell resting on your shoulders. Our product picks are editor-tested, expert-approved. Reps: 12,10, 8, 6. Behind the Neck Push Press Trapezius: During the lift, the trapezius pulls your shoulders back and helps stabilize your neck and upper back. Dumbbell push press. The dumbbell push press also has a number of advantages over its cousin, the barbell push press. Push the dumbbells up so that your arms are directly over your shoulders and … Upgrade to "Beastmode" to find the workouts you want with advanced filters - and more! But there is another lift that deserves a place on this list: the dumbbell push press. Whether you are looking for premium pre-workout supplements to get your energy pumping or supplements designed to get your body as shredded as possible, Steel Supplements has got you covered. Getting your body whipped into shape is all about choosing the right workouts and getting the right nutrition into your body to fuel your muscles and help them recover and build. If your goal is greater conditioning and even some cardio benefits, or you are a beginner lifter who is not yet ready to take on the heavier weights, then dumbbell push presses can be a great injection of heart-pumping activity into a largely anaerobic workout routine or fit perfectly at home in a largely aerobic workout routine. If you do not have the dumbbells in the position of resting on your shoulders for the starting position and the dip down, then your arms will have to fully support the weight of the dumbbells themselves, and this will severely limit the weight that you are able to lift with. Follow these steps to perform this exercise: Lie on the bench with a dumbbell in each hand and your feet flat on the floor. When you use dumbbells instead, the stabilizer muscles in each arm have to work harder, and thus, dumbbell variations of this kind are great for engaging these sometimes under-trained muscles.