{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "DB Push Press",
      "kind": "abbreviation"
    },
    {
      "text": "Push Press with Dumbbells",
      "kind": "common"
    },
    {
      "text": "Push Press",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "deltoid-anterior",
        "role": "prime-mover"
      },
      {
        "muscle": "triceps-brachii",
        "role": "prime-mover"
      },
      {
        "muscle": "quadriceps",
        "role": "synergist"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "synergist"
      },
      {
        "muscle": "deltoid-lateral",
        "role": "synergist"
      },
      {
        "muscle": "trapezius-upper",
        "role": "synergist"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      },
      {
        "muscle": "soleus",
        "role": "synergist"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "flexion",
          "abduction"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "extension"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "hip",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "ankle",
        "actions": [
          "dorsiflexion",
          "plantarflexion"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "upward-rotation",
          "elevation"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "strength",
      "power"
    ],
    "movement_patterns": [
      "vertical-push"
    ],
    "mechanics": "compound",
    "force": "push",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic",
      "ballistic"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "required": [
      [
        "dumbbell"
      ]
    ]
  },
  "external_ids": {
    "wger": "478"
  },
  "id": "oec:dumbbell-push-press",
  "instructions": {
    "setup": [
      "Stand tall with feet hip-width apart holding a pair of dumbbells at shoulder height.",
      "Position the dumbbells in a neutral or semi-pronated grip resting lightly near the front of your shoulders, with elbows pointing slightly forward.",
      "Brace your core and keep your torso upright."
    ],
    "steps": [
      "Dip quickly by bending your knees straight down into a shallow quarter squat, keeping your torso completely vertical.",
      "Explosively reverse the dip by driving through your heels and extending your hips, knees, and ankles.",
      "Use the upward momentum from your legs to launch the dumbbells overhead, pressing them to full lockout above your shoulders.",
      "Briefly stabilize at the top with arms extended and ribs pulled down.",
      "Lower the dumbbells under control back to the shoulders while absorbing the impact with a slight bend in the knees."
    ],
    "breathing": "Inhale and brace your core right before the dip, hold your breath through the drive, and exhale as you press to full lockout overhead.",
    "cues": [
      "Dip straight down like an elevator.",
      "Drive hard through the floor.",
      "Punch the ceiling."
    ],
    "common_faults": [
      {
        "fault": "Dipping too deep into a full squat.",
        "correction": "Limit the dip to a quick, shallow knee bend of roughly three to four inches to maximize elasticity and drive."
      },
      {
        "fault": "Leaning the torso forward during the dip.",
        "correction": "Keep your chest high and torso vertical so the drive directs the weight straight upward instead of forward."
      },
      {
        "fault": "Pressing before the legs finish extending.",
        "correction": "Allow your hips and knees to reach full extension before pressing actively with your arms."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure your overhead path is clear and avoid excessive hyperextension of the lumbar spine.",
        "If a repetition fails overhead, guide the dumbbells forward and away from your head to the floor."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "per-implement",
      "implements": 2,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "Dumbbell Push Press",
  "previous_ids": [
    "oec:push-press"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Push Press",
        "url": "https://wger.de/en/exercise/478/view-base",
        "license": "CC-BY-SA-3.0",
        "author": "sistab2"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:barbell-push-press"
    },
    {
      "type": "substitute-for",
      "target": "oec:barbell-push-press"
    },
    {
      "type": "regression-of",
      "target": "oec:dumbbell-thruster"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "neutral",
      "width": "shoulder"
    },
    "load_position": "racked",
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A standing overhead press that uses a dynamic leg dip and hip drive to propel dumbbells overhead."
}