The push press is a great strength and power movement. But the single-arm dumbbell version turns this classic into one of the most effective full-body exercises there is. Just accentuate the eccentric – lower slowly. 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.
Why do it? This push press targets the entire body from head to toe. It combines explosive leg drive, core stability, and upper-body strength. And when performed as a one-arm movement, it creates a stimulus for anti-lateral flexion and rotary stability. The entire core must work overtime to stabilize the offset loading.
It feels like an overhead movement that combines a side plank and Pallof press. This can pay dividends not only for improving spinal health, shoulder health, and posture, but also for teaching you to lock your core in on other heavy compound exercises.
The single-arm eccentric accentuated push press also exposes and addresses a multitude of asymmetries and imbalance. Don't be surprised if you find the movement to substantially more challenging on one side of the body. Luckily, the more you do it the more it'll clean up those imbalances.
These are also brutal from a conditioning standpoint. You'll feel like you just ran several max effort sprints after just one set. So feel free to use them for work capacity, conditioning, and body composition too.