Dumbbell Press Exercise

Dumbbell Press is an excellent exercise that primarily develops the shoulders but also targets the glutes, hamstrings, hips, lower back, upper back, traps and forearms.

The abdominals are activated to support the lower back and maintain the correct upper body position.

Dumbbell Press can help you build strength, power, coordination and mobility.

This exercise can be used in a straight set routine or as part of an interval program for conditioning.

Dumbbell Hang Power Clean Progression & Mobility

  • Assume a hip width stance and place a dumbbell along the outside of both feet which are in a neutral position.
  • Bend at the hips then the knees and grab the dumbbell with each hand. Your back should be at a 45 degree angle; hips lower than your shoulders but higher than the knees. Bring the dumbbells to the side of your hips by pushing your feet through the floor. Extend your knees until your legs are straightened out.
  • Bend at the hips and bring the dumbbells below knee level. Explode by driving your hips forward. The force should swing the dumbbells over your shoulders.
  • Catch the weight by bending your knees and moving your feet to shoulder width position as the dumbbells go on your shoulders. Your hips are back and knees slightly forward.
  • At this position, your elbows should be higher or in line with your shoulders and arms parallel to the floor. One end of the dumbbell must on top of your shoulder while the other end is in line with your elbow. Straighten your legs and return to hip width position.
  • Press the dumbbells straight up. Push your head through your arms and rotate your palms outward near lock out. At the top position, allow the dumbbells to touch each other.
  • Bring the dumbbells back to shoulder level and repeat the exercise until you have completed the targeted number of reps.

Faults, Form and Technique

Starting the press with palms facing outward will place your shoulders at a weak position.

Another fault is to press the dumbbells too far out to the side may cause you to lose balance and apply unnecessary strain on your shoulders.

Positioning the dumbbells in front of your shoulders then leaning back at the press may hyperextend your lower back.

Variations: Kettlebell Clean And Press, Hang Clean And Press


How To Do Dumbbell Press