How to do a One Arm Dumbbell Push Press

#pushpress #dumbbell #strengthtraining

The One Arm Dumbbell Push Press develops full body strength and power.

This is a great exercise, especially if you only have a single dumbbell.

First thing we need to do is clean the dumbbell up to the shoulders.

With the dumbbell resting on the ground, place your feet shoulder-width apart and your hips directly above the dumbbell.

While keeping a flat back, bend mostly at the hips and slightly at the knees until you can reach the dumbbell with your left hand.

Grip the dumbbell, take in a deep belly breath, keep a straight arm and begin lifting the dumbbell off the ground by extending the knees and hips.

As the dumbbell approaches mid-thigh, explosively finish extending the hips as you shrug your shoulder guiding the dumbbell up to the shoulders.

"Catch" the dumbbell with a vertical forearm and elbow tucked in to the rip cage - do not release the dumbbell.

This will be your starting position for all repetitions.

Exhale, take in another deep belly breath, and bend slightly at the knees and hips to create a dip.

Next, powerfully extend the knees and hips to drive off the dip you just did to make a "rubber band" effect.

As your knees and hips finish extending, use the power and momentum to drive the dumbbell overhead until your left arm is fully extended.

Pause briefly at the top, then lower the dumbbell back down to the shoulder and absorb the weight by again dipping slightly with the knees and hips.

Exhale, take in another deep belly breath and begin the next repetition.

Once all repetitions are complete on the left side, you can switch to the right side.

To do this, either set the dumbbell down and clean it from the floor , or perform a hang clean from the hips.

Complete all repetitions on the right side before ending the set.

Perform 3-8 sets of 3-8 repetitions per side.

The One Arm Dumbbell Push Press is a great exercise for beginner, intermediate, and advanced strength training programs.

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