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Single Arm Push Press

  1. Stand with the feet hip-width apart and grasp a dumbbell in the left hand.

  2. Lift the dumbbell a few inches above the shoulder.

  3. Descend at the knees about six inches.

  4. Explode up at the knees and press the dumbbell to full arm extension and make sure it travels in a vertical path.

  5. Slowly descend to the starting position.

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