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Dumbbells Burpee Shoulder Press

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Exercise Profile

Primary muscles:

Full Body, Shoulders

Equipment:

Dumbbell

Difficulty:

Beginner

Dumbbells Burpee Shoulder Press Overview

The dumbbell burpee shoulder press workout is a full-body exercise that primarily targets the shoulders.

By combining the burpee, a compound movement, with the shoulder press, the dumbbells engage the entire body.

The dumbbells act as resistance, challenging the shoulder muscles and promoting strength and stability.

While other muscles like the core and triceps are also engaged, the emphasis remains on the shoulders.

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Dumbbells Burpee Shoulder Press Instructions

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level, palms facing forward.
  2. Lower your body into a squat position, bending at the knees and hips, until your thighs are parallel to the floor.
  3. Place the dumbbells on the floor in front of you, shoulder-width apart.
  4. Jump your feet back into a plank position, keeping your body in a straight line from head to toe.
  5. Perform a push-up by bending your elbows and lowering your chest towards the floor, then push back up to the plank position.
  6. Jump your feet forward, landing outside of your hands, and stand up explosively.
  7. Press the dumbbells overhead by extending your arms fully, then lower them back down to shoulder level.

Dumbbells Burpee Shoulder Press Tips

  1. Start by standing tall with your feet hip-width apart, holding a dumbbell in each hand at shoulder level, palms facing forward. This exercise is a fantastic way to engage your full body and target your shoulders, so get ready to feel the burn!
  2. Begin the movement by bending your knees and lowering your hips into a squat position, keeping your back straight and chest lifted. As you reach the bottom of the squat, place the dumbbells on the floor, shoulder-width apart.
  3. Now, kick your feet back into a plank position, ensuring your body is in a straight line from head to toe. This engages your core and strengthens your shoulders as you stabilize your body.
  4. Next, perform a push-up by bending your elbows and lowering your chest towards the floor. Remember to keep your elbows close to your body and maintain a strong, controlled movement.
  5. Finally, as you push yourself back up to the plank position, jump your feet forward towards your hands, returning to the squat position. From here, explosively push through your legs and press the dumbbells overhead, fully extending your arms. This targets your shoulders and adds an extra challenge to the exercise.

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