Here’s why: By combining explosive leg drive, core stability, and upper-body strength, the push press effectively targets the entire body from head to toe. Explode up while simultaneously pressing the dumbbell over your head. Single Arm Push Press The single arm push press, which can be done with a dumbbell, kettlebell, or other forms of weight is a unilateral variation that can increase strength and stability. The one-arm push press is a dynamic compound exercise that increases shoulder and lower body strength. This can pay dividends not only in terms of improving spinal health and posture but also in terms of teaching you to lock your core in on other heavy compound movements. In essence it feels like you’re performing a side plank and Pallof press all while performing a dynamic overhead movement. Then, lower into a half squat by slightly bending your knees. The single arm push press can be taught to a relative newbie literally in a matter of minutes. “If I could only choose one exercise and one exercise only (for whatever reason), what would it be?”. Few if any lifters employ this protocol, which is unfortunate as every type of trainee including bodybuilders, powerlifters, Olympic lifters, strongman competitors, CrossFit athletes and even weekend warriors have much to gain from this. Core Burner. Overhead presses are excellent for developing total body strength and stability. 8 Dumbbell snatch (4 each arm) 10 S2OH (scale up: overhead squat) (5 each arm) 6. Keep your head stable and your chin parallel to ground throughout the movement. By using one arm the core is forced to work harder to stabilize the weight, and using the dumbbell allows for a greater range of motion and is safer for shoulder health. Try these overhead holds as I show here with over 400 lbs. Reminder Black Friday Cy…, Want to gain quick mass & strength? With that said I’m curious to hear what other people’s top exercise would be. Reminder 16 Hours left to get 50% off…, Hit 90 Deg on pullups for max gains & no joint issues. The one-arm push press is a dynamic compound exercise that increases shoulder and lower body strength. Rapidly dip into a quarter squat and then reverse momentum and perform an explosive overhead press. In addition, because the load should be greater than what you would typically handle under strict press conditions, performing these with a controlled negative will only enhance the growth-inducing benefits even further. Learn the perfect way to do the single-arm dumbbell shoulder press. Feel free to comment below. This is always a difficult question to answer because inevitably most people will not agree with your response. Eric Bach. The one-arm push press is a dynamic compound exercise that increases shoulder and lower body strength. By using one arm the core is forced to work harder to stabilize the weight, and using the dumbbell allows for a greater range of motion and is safer for shoulder health. Dumbbell rows are an excellent horizontal pulling exercise, but most lifters look … For example, if you typically perform Dumbbell Bench Presses with 50-pound weights, start at 40 pounds for your Single-Arm Bench. All rights reserved. The push press is one of the all-time great strength and power movements. Yes, most of you reading this probably won’t agree with my selection, however the above explanation should at least somewhat convince you as to why the single arm eccentric accentuated push press is a movement you should periodically incorporate into your routine. The single arm eccentric accentuated push press also provides the perfect blend of full body stability and shoulder mobility as the lifter must learn to stabilize and control a supramaximal load in an overhead slot position. As a result these can be used not only to build strength and muscle mass but also to improve work capacity, conditioning, body composition, and even mental toughness. With that said, lets start with my top 5 choices, narrow it down to my number 1 selection, then I’ll explain my reasoning in the following paragraphs. By using one arm the core is forced to work harder to stabilize the weight, and using the dumbbell allows for a greater range of motion and is safer for shoulder health. Overhead pressing exercises create strong healthy shoulders and help encourages a full range of … Think of these as heavy negatives for the upper body but instead of having a spotter help you lift the weight on the concentric phase, your legs will assist you instead. Lastly, the single arm eccentric accentuated push press is one of the most user friendly and easy-to-teach full body power movements there is. In contrast, the barbell push press, snatches, overhead squats, and other barbell movements tend to require a greater learning curve making them less conducive for certain populations. USA Weightlifting Level 1 Sports Performance coach Becca Lee demonstrates the one arm push press with a dumbbell. Don’t be surprised if you find the movement to be substantially more challenging on one side of the body. Squeeze your glutes for stabilization and locking the press overhead before lowering the weight back to your shoulders. Similarly Olympic lifters can benefit greatly from these as they’ll find significant transfer to the snatch and jerk. In addition, you’re inevitably forced to eliminate some of the most effective exercises in existence just for the sake of choosing one movement. Grab a dumbbell in one hand and bring it up to your shoulder with your elbow bent and palm facing away from you. 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