Tip: Single-Arm Push Press with Accentuated Eccentric

Use an explosive dip and drive to power the dumbbell up, then take about 4 seconds to lower the weight.

The push press takes the single-arm press and adds explosive power. You'll use an explosive dip and drive upwards to generate force through your upper body. This builds incredible stability from your wrist to your ankle.

You can keep this heavy and explosive for a pure power-based exercise, or you can take your strength and size to the next level with an accentuated eccentric – a slow negative. In this variation, you'll perform an explosive concentric press and then lower the weight, taking about 4 seconds to return it to the original position.

Because a push press allows for a heavier weight, you're overloading the explosive press portion of the exercise. By lowering the weight under control, you're taking advantage of your eccentric strength and overloading your shoulders, creating tons of muscle building tension and metabolic stress.

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