Videos
Instructions
- Stand with feet shoulder-width apart, holding a dumbbell at shoulder level with one hand.
- Bend your knees slightly to initiate a shallow dip.
- Drive through your heels and extend your legs rapidly while pressing the dumbbell overhead.
- Fully extend your arm at the top, then lower the dumbbell back to the shoulder under control.
- Repeat for the desired number of repetitions, then switch arms.
Technical Tips
- Keep your core engaged throughout the movement.
- Avoid leaning to the side during the press.
- Maintain a neutral wrist position while holding the dumbbell.
- Do not lock your knees at the top of the movement.
Breathing Tips
- Inhale as you lower into the dip.
- Exhale forcefully as you press the dumbbell overhead.
- Inhale again as you return to the starting position.
Medical restrictions
- Shoulder injuries
- Lower back pain
- Elbow or wrist joint disorders
- Postural instability or balance disorders
Description
The Dumbbell Single Arm Push Press is a dynamic strength training exercise that combines lower body power with upper body pressing force. This movement involves driving a dumbbell overhead using a small dip and explosive push from the legs, making it ideal for developing full-body coordination, unilateral strength, and power transfer. It is particularly beneficial for athletes and fitness enthusiasts aiming to improve overhead pressing mechanics while engaging stabilizing muscles due to the one-sided nature of the movement. The single arm variation challenges core stability and balance more than its bilateral counterpart, encouraging improved muscular symmetry and shoulder control. This exercise can be performed with moderate to heavy loads depending on the user's experience and strength level. It is suitable for building muscular endurance, promoting hypertrophy, and enhancing functional strength that translates into daily activities and sports. Whether included in strength, CrossFit, or functional training programs, the Dumbbell Single Arm Push Press offers an efficient, compound movement that targets multiple joints and muscle groups simultaneously, making it a staple in well-rounded workout routines.
What muscles does the Dumbbell Single Arm Push Press work?
The Dumbbell Single Arm Push Press primarily targets the shoulders, triceps, and quadriceps, while also engaging the core and glutes for stabilization and power.
Is the Dumbbell Single Arm Push Press good for beginners?
While more suitable for intermediate levels, beginners can perform the Dumbbell Single Arm Push Press with light weights to learn proper form and build coordination before progressing.
Can I use the Dumbbell Single Arm Push Press for fat loss?
Yes, the Dumbbell Single Arm Push Press is a compound movement that elevates heart rate and burns calories, making it a useful addition to fat loss and conditioning routines.
How many reps should I do for muscle building with the Dumbbell Single Arm Push Press?
For hypertrophy, aim for 6 to 12 reps per arm using a moderate to heavy dumbbell, ensuring proper form and control during each rep.
Is the Dumbbell Single Arm Push Press better than the barbell version?
The Dumbbell Single Arm Push Press offers greater core engagement and addresses muscular imbalances, while the barbell version allows for heavier loads and bilateral strength development.