Monster Dumbbell Press

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 3 to 6 reps with 2 to 3 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 8 to 12 reps with 60 to 120 seconds of rest.

Execution and technique cues

• Clean the dumbbell to your shoulder using a neutral grip, resting the back bell on your shoulder with the elbow tucked.
• Establish a solid, wider-than-shoulder-width stance and brace your core and glutes.
• Drive the dumbbell straight up overhead by pressing with the arm and utilizing a slight leg drive if necessary.
• Lock out the elbow overhead with the weight stacked directly over your shoulder, hip, and ankle.

Common mistakes

• Pressing the dumbbell outward at an angle instead of straight up, increasing the risk of shoulder injury.
• Failing to brace the core, leading to excessive lateral leaning of the torso during the press.
• Letting the wrist bend backward under the heavy weight instead of keeping it stacked and straight.

Frequently asked questions

Is a leg drive allowed in the monster dumbbell press?

Yes, because of the heavy and awkward nature of the monster dumbbell, a slight leg drive or push press technique is commonly accepted and often necessary to lock it out.

Should I perform the clean on every single repetition?

No, typically you clean the dumbbell to the shoulder once and then perform the set of presses from the shoulder, unless you are training for a specific strongman event.

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