Tip: Do the Single-Arm Push Press

Overhead press exercises like the push press are awesome. Ramp things up with this unilateral variation. Here's how.

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Overhead presses are excellent for developing total body strength and stability. Taken a step further, the push press–using a dip and leg drive–teaches you to generate force through the lower body before transferring the force to the upper body and stabilizing everything from your wrists to ankles.

Unfortunately, due to shoulder mobility and stability restrictions, barbells aren't always conducive to excellent shoulder health. By replacing the barbell with a dumbbell, you can press overhead through a natural range of motion to build stability while developing explosive total body power.

The Single-Arm Push Press

  1. Stand tall with a dumbbell held at shoulder height.
  2. Rapidly dip into a quarter squat and then reverse momentum and perform an explosive overhead press.
  3. Squeeze your glutes for stabilization and locking the press overhead before lowering the weight back to your shoulders.
Eric Bach is a highly sought-after strength and conditioning coach, located in Colorado. Eric specializes in helping athletes and online clients achieve optimal performance in the gym and on the playing field. Follow Eric Bach on Facebook