1. Dumbbell Push Press
The dumbbell push press (or “DB push press”) confers many of the same benefits as the barbell push press. The difference is that in the dumbbell push press, you use dumbbells instead of a barbell.
Using dumbbells is beneficial because it trains each side of your body independently, which helps you identify and even out any muscle and strength imbalances you might have. It also allows you to move your shoulders, arms, and wrists more freely, which some people find more comfortable.
However, you typically can’t lift as much weight when you use dumbbells, which limits the muscle- and strength-building potential of the exercise.
2. Kettlebell Push Press
Similarly to the dumbbell push press, the kettlebell push press (or “KB push press”) trains each side of your body independently and allows you to move more freely than when you use a barbell, which helps you avoid and correct muscle and strength imbalances and may feel more comfortable.
This makes the kettlebell push press a viable alternative to the dumbbell push press.
3. Single-Arm Push Press
In the single-arm push press, you train one side of your body at a time. This forces your core to work harder to stabilize your torso, making it a better ab and core exercise than the regular push press. Using one arm at a time also reduces how much weight you can press, so the single-arm push press isn’t as effective at helping you gain muscle and strength as other push-press variations.
4. Snatch-Grip Push Press
In the snatch-grip push press, you grip the barbell about twice as wide as on the regular push press. People mainly perform the push press with a “snatch grip” to improve their performance on Olympic weightlifting exercises, particularly the snatch.
Unless your goal is to improve your snatch performance, using a different push press variation is probably sensible. That’s because adopting a snatch grip requires a degree of shoulder mobility most people lack, and it significantly reduces how much weight you can lift, which means it’s not as effective as other variations for gaining muscle and strength.
5. Landmine Push Press
In the landmine push press, one end of the barbell is anchored in a landmine attachment. This means the bar travels in an arc as you dip and press, which some people find more comfortable and stable than using free weights.
The Best Push Press Workout
Here’s a workout that includes all the best exercises for training your “pushing” muscles, including the push press:- Push Press: 3 sets of 4-to-6 reps with 2-to-3 min rest
- Incline Dumbbell Bench Press: 3 sets of 4-to-6 reps with 2-to-3 min rest
- Dumbbell Side Lateral Raise: 3 sets of 6-to-8 reps with 2-to-3 min rest
- Overhead Triceps Extension: 3 sets of 6-to-8 reps with 2-to-3 min rest
