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...

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.

Advertisement
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...

Connect

Advertisement

Resources

Performance Center

Custom workouts and performance tracking

STACK Fitness

Everything you need to be the fittest you ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

Varsity

High school sports community and content sharing

News

Find the latest news relevant to athletes