Dumbbell Push Press
Muscle Group: Deltoids
Importance: The dumbbell push press is a great dynamic movement that works your entire body. It also allows for you to utilize greater weight since it allows for the use of your legs.
Begin standing with a pair of dumbbells held in line with your shoulders. Palms will face inward towards one another.
Set your feet between hip and shoulder width.
Move your hips back slightly as you start to dip and bend at the knee.
Once reaching a slight bend in your knees, quickly change directions and explosively drive through your legs.
Simultaneously begin to press the dumbbells straight up overhead from their starting position
Once the dumbbells are completely overhead, return to the start position.
Progression/Regression: DB Overhead Press, Military Press, Single Arm Push Press
Do not let the weight of the dumbbells pull your torso forward during the dip
Be sure to set your hips back slightly and make sure your knees track over the middle of your foot during the dip
Begin the press before your legs fully extend straight
10 Walking Lunges (each leg)
10 DB Push Presses
30 Second Plank