How to Do the Perfect Dumbbell Push Press (Complete Guide)
Develop explosive power and shoulder strength with this dynamic overhead press variation. The dumbbell push press utilizes the power of your legs to assist in lifting heavier loads overhead.
Perfect Dumbbell Push Press Technique
The dumbbell push press is a compound exercise that targets the shoulders, triceps, and legs, while also engaging the core for stability. It�s an excellent movement to build pressing strength and power, incorporating a slight leg drive to help with the overhead lift.
Step-by-Step Form Guide
1.Setup Position: Stand with feet shoulder-width apart, holding a dumbbell in each hand at shoulder height, elbows bent and palms facing forward.
2.Dip and Drive: Bend your knees slightly (dip), then explosively drive upward with your legs, while pressing the dumbbells overhead.
3.Press the Weight: Push the dumbbells straight up overhead, ensuring a full lockout at the top, with your elbows fully extended.
4.Control the Descent: Lower the dumbbells back to shoulder height with control, resisting the urge to let them drop quickly.
5.Breathing: Exhale as you press the weights overhead, and inhale as you lower them back to the starting position.
Common Mistakes to Avoid
1.Not utilizing enough leg drive, relying too much on the arms.
2.Arching the lower back excessively during the press.
3.Allowing the dumbbells to drift too far forward or backward.
4.Jerking or using an inefficient movement pattern to get the dumbbells overhead.
5.Pressing the dumbbells at an angle rather than straight overhead.
AI Coaching Benefits
ChAIron's computer vision analyzes your push-up form in real-time, providing instant feedback on:
1.Optimal leg drive and power generation.
2.Shoulder positioning and elbow alignment for safety and efficiency.
3.Timing of the leg drive and press for smooth movement.
4.Core stability and control during the press.
5.Breathing coordination to enhance performance and safety.
Master Your Exercise with AI Coaching
Perfect your exercise technique with real-time feedback and personalized coaching. Start training today and build strength with every rep!
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