Exercise of the Week: Dumbbell Push Press | STACK
X

Become a Better Athlete. Sign Up for Our FREE Newsletter.

Exercise of the Week: Dumbbell Push Press

October 10, 2012

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 develops full-body power

Who’s Doing It

  • Trent Richardson, Cleveland Browns RB

Muscular Benefits

  • Increases lower-body explosiveness
  • Increases upper-body strength

Dumbbell Push Press Sports Performance Benefits

The Dumbbell Push Press is a great exercise for improving full-body strength. Driving out of the Squat and finishing with a strong upper-body movement in a fluid motion teaches your muscles to work in a coordinated fashion. Its from-the-ground-up strength and power helps Richardson explode off the line, battle with defenders and throw devastating stiff arms.

Dumbbell Push Press How To

  • Assume athletic stance, holding dumbbells at shoulders
  • Lower into Squat
  • Simultaneously extend hips and knees to drive out of Squat, and push dumbbells overhead
  • Lower dumbbells to shoulders to return to start position
  • Repeat for specified reps

Sets/Reps: 3x6

Coaching Points

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

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

Andy Haley
- Andy Haley is an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...
Andy Haley
- Andy Haley is an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...
More Cool Stuff You'll Like

7 Exercises That Safely Build Shoulder Strength

3D Triceps Workout: 3 Exercises for Huge Arms

The 12 Best RDL Variations

The Turkish Get-Up for Youth Athletes

7 Strategies for Dealing With a Meathead in Your Gym

3 Loading Schemes to Build Muscle Size

Do Your First Pull-Up With This Simple Workout. Guaranteed.

The 4 Rules of Bulking Up

Do Your First Deadlift

The 7 Best Slide Board Exercises

James Harrison's Physioball Side-to-Side Bridge

Developing Pre-Pull Tension for a Monster Deadlift

10-Minute Ab Workout You Can Do Anywhere

Why Do So Many Exercises Have Foreign Names

Basketball In-Season Battle Rope Complexes, Part 1

The 14 Best Exercises From 2014

How to Train During Your Hockey Season

Game Changer: Should You Be Using Machines or Free Weights?

5 Isolation Exercises Your Workout Is Missing

Strengthen Your Core With Advanced Plate Push-Outs

4 Strength Exercises for Female Athletes

Why One Bench Press Is Not Enough

Demolish Your Delts With This Super Shoulder Training Strategy

Build Explosive Hips to Jump Higher

Develop a Bulletproof Core With Advanced Barbell Rollouts

Baseball Workout for Power Hitting

Kettlebell Swing vs. Olympic Lifting: Which Is Better?

Why the Dead Bug Is Changing Core Training

5 More Exercises Only Elite Athletes Can Conquer

Get a Ripped Core With 6 Advanced Dead Bug Variations

The Hardest Plank of All Time

Bilateral or Unilateral Exercises: Which Are Better?

Off-Season Baseball Exercises for Your Shoulders

Build Powerful Pecs With This Multi-Angle Chest Workout

Female Athletes: Get Strong, Not Bulky, With These Workouts

Get Tougher With Skylar Diggins' Bodyweight Workout

Get More Explosive With James Harden's Workout

The Upper-Body Endurance Combo Workout

3 Tips to Maximize Your Off-Season Baseball Training

Female Athletes: 4 Ways to Test if Your Knees Are Durable

4 Ways to Get a Jacked Back

Improve Your Strength for Track & Field Success

Medicine Ball Training for Hockey Players

Improve Your Back Strength with the Inverted Row

The Total-Body, Crunch-Free Ab Workout

4 Easy Fixes for Your Bench Press Routine