Advanced
One-Arm Push Press
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
One-Arm Push Press engages your total body and increases the shoulders and lower body strength. It also targets quads, glutes, triceps, traps, and core.
Exercise Instructions
-
Step 1
Grab a dumbbell in one hand and lift it up to your shoulder, bending your elbow and turning your palm away from you. Stand with your feet shoulder-width apart. Then lower yourself into a semi-squat position with your knees slightly bent. -
Step 2
Explode upwards while squeezing the dumbbell over your head. Use leg thrust to push the dumbbell all the way. Hold the dumbbell still overhead and slowly lower the weight back to the starting position.
Muscle Groups
One-Arm Push Press targets Abs, Delts, Quads, Total Body as seen below.
Exercise Tip
- Keep your head stable, and your chin parallel to the ground throughout the movement.
Barbell Push Press
Intermediate
Dumbbell Push Press
Advanced
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