Exercise Library
Pushcompound

DUMBBELL PUSH PRESS

Custom Training: Dumbbell Push Press. One controlled movement out and back counts as one repetition. Train both sides equally for unilateral variants.

HOW TO PERFORM

  1. 1

    Stand with two dumbbells at the shoulders; use a small knee dip and leg drive, then finish with straight legs and stable arms.

  2. 2

    Use a controlled knee dip and leg drive to send the resistance overhead.

  3. 3

    Stabilize overhead, then lower carefully to the starting position.

THE STANDARD

Custom Training: Dumbbell Push Press. One controlled movement out and back counts as one repetition. Train both sides equally for unilateral variants.

COACHING CUES

Keep the dip upright and coordinate the catch before lowering.

COMMON MISTAKES

  • Losing balance or receiving the load before the arms are stable.

300WOD STANDARDS

Foundation
Hoplite
Elite
Spartan

CUSTOM TRAINING ONLY

EQUIPMENT

Dumbbell