Exercise of the Week: Dumbbell Push Press

The STACK Exercise of the Week will help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week, we highlight the Dumbbell Push Press, an exercise that increases full-body power.

Who’s Doing It

• Trent Richardson, Cleveland Browns RB

Muscular Benefits

• Increases lower-body power
• Increases upper-body strength
• Improves core stability

Sports Performance Benefits

The Dumbbell Push Press is a lower-body power exercise that also engages the rest of the body. By generating power with his lower body and then pressing the weight overhead, Richardson trains every muscle in his body to explode in coordinated fashion, just as they do on the football field. This exercise is easier on the shoulders than its barbell counterpart, making it great for any athlete, especially those with shoulder issues.

Dumbbell Push Press How To

• Assume athletic stance with feet shoulder-width apart; hold dumbbells at shoulders with palms facing together
• Bend knees and hips to lower into quarter squat
• Simultaneously drive out of quarter squat and push dumbbells overhead
• Lower dumbbells to shoulders and perform next rep
• Repeat for specified reps

Sets/Reps: 3x6

Coaching Points

• Generate momentum with hips
• Fully extend arms at top
• Keep chest up and back flat

Do you have an exercise that you want to see featured as an Exercise of the Week? Leave a comment below.