The Single-Arm Dumbbell Push Press is a dynamic upper-body exercise that targets the shoulders, triceps, and core. This movement combines a lower-body drive with an overhead press, promoting strength and power.
Muscles Targeted:
- Primary: Deltoids (Shoulders), Triceps
- Secondary: Core, Legs (Quadriceps, Glutes), Upper Back
Equipment Needed:
Exercise Description:
- Starting Position: Stand with your feet shoulder-width apart, holding a dumbbell in one hand at shoulder height. Your elbow should be bent, and the palm faces forward.
- Slight Bend: Bend your knees slightly, engaging your core for stability.
- Lower Body Drive: Initiate the movement by quickly straightening your knees and hips, generating upward force.
- Overhead Press: As you extend your lower body, simultaneously press the dumbbell overhead, fully extending your arm.
- Locked Out Position: At the top of the movement, your arm should be fully extended, and the dumbbell directly over your shoulder.
- Controlled Descent: Lower the dumbbell back to the starting position in a controlled manner, bending your knees slightly.
- Repeat: Perform the exercise for the desired number of repetitions on one arm before switching to the other arm.
Tips:
- Use a weight that challenges you while maintaining proper form.
- Keep your core engaged throughout the movement to stabilize your spine.
- Focus on a controlled descent to avoid unnecessary strain on the shoulder.
Variations:
- Alternating S/A DB Push Press: Alternate between left and right arms for each repetition.
- Kettlebell Push Press: Perform the exercise using a kettlebell for added variety.
Benefits:
- Develops shoulder strength and power.
- Engages the core for stability.
- Enhances overall upper-body strength.
Incorporate the Single-Arm Dumbbell Push Press into your upper-body or full-body workout routine. Adjust the weight based on your fitness level and gradually progress as you become more comfortable with the movement.
