Single Arm Dumbbell Push Press

Instructions for proper form

1. Stand with your feet shoulder-width apart, holding a dumbbell in your right hand at shoulder level with a neutral grip. 2. Engage your core and maintain a straight back. 3. Bend your knees slightly, then explosively push through your feet and extend your arm upward, pressing the dumbbell overhead. 4. Ensure your elbow is fully extended without locking it out. 5. Lower the dumbbell back to the starting position under control. 6. Repeat for the desired number of reps before switching to the left arm.

Common mistakes to avoid

1. Arching your back during the press. 2. Allowing the dumbbell to drift forward instead of keeping it directly above your shoulder. 3. Not using your legs to assist in the press, which can lead to strain on the shoulders. 4. Using too much weight, which can compromise form.

Benefits

Specific benefits of the exercise

1. Strengthens the anterior deltoids effectively. 2. Improves shoulder stability and mobility. 3. Engages the core for balance and support. 4. Enhances functional movement patterns useful in daily activities.

Expected results and timeframe

With consistent training (2-3 times a week), expect to see increased shoulder strength and stability within 4-6 weeks, along with improved overall upper body muscle tone..

Who this exercise is best for

This exercise is best suited for novice lifters looking to improve shoulder strength and novice athletes who need to develop upper body power and stability.

Scientific studies supporting its effectiveness

Studies have shown that compound exercises like the dumbbell push press effectively stimulate muscle growth and enhance strength not only in the targeted muscle group but also in synergistic muscle groups (Schoenfeld, 2010).

Variations

Beginner modifications

1. Use a lighter weight or no weight to master form. 2. Perform the exercise seated to reduce strain on the lower back. 3. Conduct the exercise as a standing dumbbell shoulder press, without the leg drive.

Advanced progressions

1. Increase the weight gradually as strength improves. 2. Perform the exercise with a pause at the top for added stability focus. 3. Incorporate explosive movement with a jump for increased power development.

Integrations

Complementary exercises

Incorporate lateral raises, front raises, and planks to build shoulder stability and support core strength.

Super set recommendations

Super set with bent-over dumbbell rows or push-ups to enhance upper body strength and endurance.

Sample workout routines

1. Warm-up: 5-10 minutes of dynamic stretching focusing on shoulders. 2. 3-4 sets of Single Arm Dumbbell Push Press (8-12 reps each arm). 3. 3 sets of Lateral Raises (10-15 reps). 4. 3 sets of Planks (30-60 seconds). 5. Cool down: stretch shoulders and arms.

Exercise combinations

Combine with core exercises like planks or kettlebell swings to support overall stability and strength.

Best time to do this exercise in your workout

This exercise is best performed early in the workout after your warm-up and prior to isolation shoulder exercises for optimal strength and energy application.