Building a strong and stable upper body can impact your overall day-to-day functionality. More specifically, a stronger and more stable upper body can enhance your activities of daily living.
One of the best ways to increase strength and stability in your upper body is through dumbbell push exercises. These engage the pectoral and shoulder muscles.
Additionally, the free-weight nature of the exercises requires overall motor control and stability. Actively working on these attributes can then help improve strength and stability.
In this article, we will explore how to effectively perform these push dumbbell exercises to target the chest and shoulders. We will also discuss the benefits of each of these exercises.
9 Push Dumbbell Exercises
Below are nine of the best dumbbell push exercises for targeting your chest, shoulder, and arm muscles:
9 Dumbbell Push Exercises
The following exercises have been chosen due to their effective ability to target the chest and shoulders. These exercises are a great supplement to your other upper-body dumbbell workouts.
Dumbbell Bench Press
The dumbbell bench press is an exercise that improves chest, shoulder, and tricep strength. It more specifically targets the pectoralis major, pectoralis minor, triceps, and anterior deltoid.
There is evidence that suggests the dumbbell bench press may be more effective than the traditional bench press. This is due to it allowing for smoother neuromotor control. This refers to our central nervous system’s ability to use sensory input (information from our senses) to perform muscle contractions.
Therefore, incorporating the dumbbell bench press can be a great supplement to your push workout days.
How To Do
- Set up a flat bench and pick two same-weight dumbbells.
- Lay down with your back on the bench with the dumbbells at chest level. Your feet should be wider than shoulder-width apart and flat on the floor to give you a stable base. Your elbows should be flexed at approximately 90 degrees. Your upper arms should be at approximately 45 degrees from your trunk.
- Press the dumbbells towards the ceiling.
- Fully extend your arms without locking out your elbows.
- Slowly lower the dumbbells back towards your chest.
- Repeat steps 5–7 until goal repetitions are complete.
Tips
- Begin with a lighter weight and progress to heavier as you get used to the exercise.
- Keep your back flat on the bench to avoid back strain.
- Keep a slow and controlled motion throughout the exercise.
- Engage your core throughout to allow for greater stability.
Optimal Sets & Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 1–5 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 3–5 (Explosive) |
Incline Dumbbell Bench Press
Incline dumbbell bench presses work various chest and shoulder muscles. More specifically, this exercise activates the pectoralis major, deltoids, and triceps.
The incline dumbbell bench press causes greater pectoralis major activation during the eccentric movement than traditional bench press and shoulder exercises. The eccentric (muscle lengthening) movement is where the most muscle damage (i.e., soreness) and building happens. Therefore, this exercise can help to improve muscle building and strength.
How To Do
- Set up a bench at an incline of approximately 45 degrees.
- Sit on the bench with two same-weight dumbbells, one in each hand.
- Position dumbbells at your shoulders with your elbows bent and angled back towards your ribs.
- Press both dumbbells towards the ceiling. Do not lock your elbows out.
- Reverse the motion back toward the resting position.
- Repeat steps 4–5 until goal repetitions have been met.
Tips
- Begin with a lighter weight and progress to heavier as you get used to the exercise.
- Keep your back flat on the bench and your feet flat on the floor for stability.
- Exhale as you push the dumbbells up towards the ceiling. Inhale on the way down.
- Brace your core for maximum stability.
- Keep your wrists straight throughout the movement.
- Dumbbells should move in a straight up-and-down motion without bowing to the sides.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 5 | 5 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15+ |
| Power Training | 3–5 | 3–5 (Explosive) |
Dumbbell Decline Bench Press
The dumbbell decline bench press exercises upper body musculature. This exercise specifically works the pectoralis major, anterior deltoids, triceps, biceps brachii, forearms, and abdominal core.
This exercise is a great addition to your upper body workout because it has several benefits. These benefits include creating a more defined chest with minimal shoulder stress. The decline bench press shows greater pectoralis major activation compared to the incline bench press. This greater activation can lead to better improvements in hypertrophy and strength.
How To Do
- Set up a bench at approximately a 45-degree decline.
- Sit on the bench with two same-weight dumbbells, one in each hand.
- Tuck your feet comfortably under the foot stability bars for the duration of the exercise.
- Lay back on the decline bench, dumbbells at approximately chest level.
- Push your dumbbells towards the ceiling to full extension, but do not lock your elbows.
- Slowly return the dumbbells to the resting state.
- Repeat steps 5–6 until goal repetitions have been met.
Tips
- Begin with a lighter weight and progress to heavier as you get used to the exercise.
- Use a preset decline bench for ease.
- Keep your back on the bench and core engaged to allow for maximum stability.
- Lower the dumbbells in line with your chest to avoid bowing motion.
- Exhale when pushing the weights towards the ceiling. Inhale on the way back down to the resting position.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 5 | 5 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15+ |
| Power Training | 3–5 | 3–5 (Explosive) |
Dumbbell Chest Fly
The dumbbell chest fly exercises the pectoralis major and minor, deltoids, triceps, biceps, latissimus dorsi, and serratus anterior muscles.
The dumbbell chest fly is a postural exercise, meaning it can help improve the strength of postural muscles. This exercise can also help improve cardiopulmonary functions when incorporated into your workout with other postural resistance training exercises. This means it can improve cardiovascular (heart) performance and voluntary ventilation (i.e., breathing) during exercise.
How To Do
- Pick same-weight dumbbells for this exercise.
- Position yourself with your back on a flat bench with one dumbbell in each hand.
- Position your arms to the outside of your body, away from your midline. Elbows should be slightly bent.
- Raise your arms upwards towards the ceiling above your chest. Elbows should remain slightly bent.
- Lower your arms back towards the beginning position.
- Repeat steps 4–5 until goal repetitions have been met.
Tips
- Begin with a lighter weight and progress to heavier as you get used to the exercise.
- Use a spotter when progressing with heavier weights.
- Keep your feet firm on the ground and back flat against the bench.
- Your shoulders should be the only joint moving and changing its angle.
- Exhale when moving the weights towards the ceiling. Inhale on the way back down to the starting position.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–4 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Dumbbell Lateral Raise
The dumbbell lateral raise works primarily on shoulder muscles. More specifically, this exercise works the deltoids, trapezius, and rotator cuff muscles.
The dumbbell lateral raise is one of the best exercises for activating the anterior and medial deltoid muscles. During this exercise, the muscle activation rate is up to 21.1% and 30.3% for the anterior and medial deltoid respectively.
These muscles help raise your arm forward and also help stabilize the shoulder joint. This is important for carrying heavy objects and playing sports where shoulders are at high risk of injury. This makes this exercise a great choice for athletes.
How To Do
- Stand tall with one dumbbell in each hand of the same weight.
- Slightly bend the elbow. Palms should be facing in.
- Raise both of your arms to your sides at the same time. Raise until at shoulder height. Your body should have a T shape at this point.
- Slowly lower your arms back towards your midline to the resting position.
- Repeat steps 3–4 until goal repetitions have been met.
Tips
- Roll your shoulders back and keep an upright posture.
- Keep your core engaged throughout the exercise.
- Disengage your trapezius muscles and engage your shoulder muscles (i.e., deltoids). Do this by rolling your shoulders back and slightly squeezing your shoulder blades together.
- Exhale when moving the weights in an upward motion. Inhale on the way back down to the starting position.
Optimal Sets & Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 1–5 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15+ |
| Power Training | 3–5 | 1–3 (Explosive) |
Dumbbell Arnold Press
The dumbbell Arnold press primarily works the shoulder muscles. These muscles include the deltoids, triceps, trapezius, and rotator cuff muscles.
This exercise targets all three deltoids by involving shoulder rotation during the exercise. The deltoids are crucial for shoulder stabilization. They are also important for flexing and extending the arm. All of these movements are vital for everyday movement and functionality. Therefore, this exercise is a great one for any individual working to improve strength in everyday skills.
How To Do
- Sit upright on a bench with one dumbbell of the same weight in each hand.
- Place your dumbbells in front of your face, palms facing your chest.
- Begin to push the dumbbells in an upward motion. Rotate your palms outward as you are pressing the dumbbells overhead.
- Extend your arms fully without locking your elbows.
- Lower the dumbbells by reversing the motion back towards the starting position.
- Repeat steps 3–5 until goal repetitions have been met.
Tips
- Begin with a lighter weight and progress to heavier as you get used to the exercise.
- Keep your core engaged.
- Keep a slow and controlled motion to engage full musculature.
- Exhale when moving the weights up and inhale when lowering the weights.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 6–8 |
| Hypertrophy | 3–6 | 8–12 |
| Endurance Training | 2–3 | 15–20 |
| Power Training | 1–3 | 1–5 (Explosive) |
Dumbbell Front Raise
The dumbbell front raise is an exercise that works the lateral deltoids, biceps, trapezius, pectoralis major and minor, and serratus anterior muscles.
Open-chain and closed-chain exercises are common in physical therapy programs to treat various shoulder pain conditions. The dumbbell front raise is a common open-chain exercise used, meaning the arm is free to move and not weight-bearing.
This exercise primarily helps strengthen the deltoid muscles to help create better stability for the shoulder joint. Therefore, this is a good exercise for people recovering from shoulder injuries to incorporate.
How To Do
- Stand upright with your shoulders rolled back for good posture.
- Place one dumbbell in each hand. Your elbows should not be locked out and should be slightly bent. Your palms should be facing the ground.
- Begin to lift your arms in an upward motion in front of your body.
- Once you’ve lifted to shoulder height, begin to lower back toward the resting position.
- Repeat steps 3–4 until goal repetitions have been met.
Tips
- A typical starting weight is five or ten pounds. Start here and progress to a heavier weight as necessary.
- Do not increase weight unless you can maintain proper form.
- Exhale when moving the weights in an upward motion. Inhale on the way back down to the starting position.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Dumbbell Overhead Tricep Extension
The dumbbell overhead tricep extension primarily works the tricep muscles. It also secondarily works the shoulder and core muscles to stabilize the movement.
The dumbbell overhead tricep extension causes greater hypertrophy in the tricep muscles than the standard neutral arm position. This is especially important for those individuals who have a primary goal of muscle growth. Therefore, this may be a good exercise for bodybuilders or strength competitors to work into their exercise routine.
How To Do
- Sit on a flat bench with your feet shoulder-width apart, flat on the ground.
- Take one dumbbell and place it above your head with your arms fully extended. You should grip the handlebar of the dumbbell with both hands and pinky fingers towards the ceiling. Your elbows should be tucked next to your ears.
- Slowly lower the dumbbell behind your head. The only joint moving should be your elbow joint. Your elbows should stay tucked next to your ears.
- Once you have reached your elbows to a 90-degree flexed position, begin to move the dumbbell back overhead. Continue until you reach the starting position.
- Repeat steps 3–4 until goal repetitions have been met.
Tips
- Avoid arching your back, but maintain an upright posture throughout the motion.
- Engage your core throughout the exercise motion.
- Do not let your elbows flail outward.
- Inhale when moving the weight downward. Exhale when moving the weight in the upward motion to the starting position.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Dumbbell Skull Crusher
The dumbbell skull crusher primarily works the tricep muscles. Potential secondary muscles worked are shoulder and back muscles. These include the deltoids, rotator cuff, and latissimus dorsi muscles.
This exercise primarily isolates your triceps. That being said, this exercise can be incorporated into various upper body workouts, due to also working secondary muscles. Given that this exercise also works your shoulders and back, it is an excellent exercise to target multiple fitness goals.
How To Do
- Lay down on a flat bench with one dumbbell in each hand.
- With a neutral grip, raise your weights above your chest with elbows straight. Do not lock out your elbows.
- Begin to lower the weights slowly towards your head. The only joint motion should be your elbow joint flexing.
- Once the dumbbells have reached your head, begin to raise them back up towards the starting position.
- Repeat steps 3–4 until goal repetitions have been met.
Tips
- Do not let the dumbbells touch one another. Keep them parallel to each other throughout the motion.
- Avoid the dumbbells touching your head in any capacity when you lower them.
- Exhale when moving the weights in an upward motion. Inhale when you are lowering the weights toward your head.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 6–8 |
| Hypertrophy | 3–6 | 8–12 |
| Endurance Training | 2–3 | 15–20 |
| Power Training | 1–3 | 1–5 (Explosive) |
Best Push Workout Routine With Dumbbell
Use the following dumbbell push routine to effectively target multiple push muscles for maximum strength and muscle growth.
Exercise | Sets x Reps | Rest |
|---|---|---|
| Dumbbell Bench Press | 3 x 6 | 120 seconds |
| Dumbbell Arnold Press | 3 x 6–8 | 120 seconds |
| Dumbbell Skull Crusher | 3 x 10–12 | 60 seconds |
| Dumbbell Chest Fly | 3 x 10–12 | 60 seconds |
| Dumbbell Front Raise | 3 x until fatigue | 30 seconds |
Benefits Of Dumbbell Push Exercises
Incorporating dumbbell push exercises has many benefits, including improving push strength and athletic performance, and decreasing injury risk. With appropriate muscle loading, you can improve all aspects of muscle physiology, such as strength, hypertrophy, and muscular endurance.
Improving all aspects of muscle physiology can help enhance your quality of life and activities of daily living. The sections below highlight a few key areas of benefit that dumbbell push exercises help to improve.
Improves Push Strength
Exercising the push muscles that directly mimic activities of daily living helps to improve strength in those muscles. These dumbbell push exercises mimic daily movements. For example, a dumbbell bench press has the same motor pattern as moving furniture or mowing the lawn.
Improving muscle size and strength in the pectoralis muscles, triceps, and shoulder muscles is key to improving overall strength in push movements.
Enhances Athletic Performance
Better muscular strength has been shown to improve athletic performance. Push exercises can improve strength based on the general principles of resistance training and appropriate loading recommendation guidelines. More so, specifically focusing on the strength loading guidelines.
Therefore, incorporating exercises with appropriate volume and form directed at strength can improve general athletic performance. This happens through improvement in force-time characteristics that contribute to enhancement in general sports skills.
Force-time characteristics refer to the relationship between duration and amount of force applied. This helps explain the general force production of a muscle.
Decreases Injury Risk
Dumbbell push exercises can increase strength in the push muscles. Greater strength has been shown to decrease the risk of injury. This is done through better and earlier muscle potentiation. Muscle potentiation is the activation of the neuromuscular system (nervous and muscle systems) that follows some form of exercise.
Therefore, incorporating upper body push-based exercises can help to decrease the risk of injury due to the improvement in strength.
Expert Training Tips
- Always begin your workouts with at least a 5–10 minute warm-up and end with a 5–10 minute cool-down. The warm-up helps to increase the body temperature, improve motor control, and decrease the risk of injuries.
- Focus on form first. These exercises are all free-weight exercises. They allow for a full range of motion in each movement plane. Therefore, there is a higher risk of injury if the form is not appropriate.
- Progressive overload is essential for building strength and muscle growth. This principle relies on increasing the volume load on a muscle to increase demand. This can be done through increasing weight, reps, sets, or intensity. This then enhances neuromuscular, strength, and muscle size adaptations.
- Allow a least 48 hours of recovery in all push motions before exercising them again. Focus on appropriate nutrition during this period. More specifically, focus on adequate protein intake during your recovery periods. This means consuming 1.4–2.0 g/kg of body weight protein per day to maintain and build muscle mass.
Conclusion
Dumbbell push exercises are an effective way to gain strength and muscle size while improving neuromuscular adaptations. There are many options of exercises to incorporate that offer these benefits.
Using upper-body push workouts alongside your dumbbell leg workouts creates appropriate balance in upper and lower body musculature. These dumbbell push exercises can also be incorporated with your dumbbell back exercises for a full upper-body workout day.
These nine exercises are our top choice for well-rounded, high-quality push exercises. Remember to focus on form and recovery and to stay consistent. This will help you to build strong and functional upper body muscles for everyday life.
Frequently Asked Questions
Yes, you can perform all of these push exercises listed in this article with the use of dumbbells.
You can incorporate these push exercises at home if you have dumbbells. If you do not have dumbbells, you can use objects in the home as replacements. For example, you can use cans of soup as weights for lateral dumbbell raises.
Yes, on average, a workout should consist of 5–8 exercises. You can incorporate your primary chest day with four push exercises and 1–3 accessory exercises.
Individuals who have chronic shoulder instability and are at a high risk of dislocations should avoid these exercises. They should incorporate machine-based exercises to limit the range of motion.
Resources
Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
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About the Author
Emily Post, PhD, CPT, CSCS Assistant Professor & Personal Trainer
