Dumbbell Push Press: Add Power to Your Shoulders

Setup:
- Stand upright with feet shoulder-width apart.
- Hold a dumbbell in each hand at shoulder level, palms facing forward or slightly turned inwards (neutral grip).
- Keep your elbows slightly in front of your body, not flaring out to the sides.
Starting Position:
- Engage your core and maintain a straight posture.
- Your chest should be up, and your gaze straight ahead.
Dip Phase:
- Bend your knees slightly to drop into a quarter squat (this creates momentum for the press).
- Keep your torso upright and avoid leaning forward.
Press Phase:
- Explosively extend your legs and drive through your heels as you press the dumbbells overhead.
- Use the momentum from your legs to assist your shoulders in lifting the dumbbells.
- Fully extend your arms at the top but avoid locking out the elbows.
Lowering Phase:
- Carefully lower the dumbbells back to shoulder level under control.
- Prepare for the next repetition by resetting your posture.
Repetitions:
- Perform 8–12 repetitions for 3–4 sets, or as prescribed in your program.

Engage Your Core:
- Keep your core tight to stabilize your spine and prevent leaning backward as you press.
Control the Dip:
- Make the quarter squat smooth and avoid sinking too deep or bouncing at the bottom.
Use Controlled Momentum:
- Drive with your legs to assist the shoulders, but don’t let momentum take over. Maintain control throughout the movement.
Wrist Position:
- Keep your wrists aligned with your forearms to avoid strain. Don’t let them bend backward.
Breathing:
- Inhale as you dip and exhale as you press the dumbbells overhead.
Avoid Shrugging:
- Keep your shoulders down and relaxed during the lift to avoid unnecessary strain.
Choose the Right Weight:
- Use dumbbells that are challenging but allow you to maintain good form. If your form breaks, lower the weight.
Keep the Movement Symmetrical:
- Ensure both arms press evenly. Pay attention to avoid dominance on one side.

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