Dumbbell push press: power up your next shoulder workout for significant gains in size and strength

Muscle & Fitness, July, 2009 by David Sandler

TOOLS

* A PAIR OF MODERATELY HEAVY DUMBBELLS

EXECUTION

* Start with the weights at shoulder level using a thumbs-locked, palms-forward grip. Stand erect with your feet shoulder-width apart and legs fully extended.

* Begin by flexing your ankles, knees and hips slightly so your body descends about 4 inches. Then explosively straighten your hips, knees and ankles to fully extend your body. Press the dumbbells overhead to elbow lockout.

* Bend your elbows and return the weights to your shoulders under control. At the bottom, bend your hips and knees slightly to cushion the descent.

TIPS

* Begin the overhead dumbbell push at the end of the explosive extension of your legs, using the momentum created by your lower body.

* The key to power is the transition between the dip phase and the drive phase, so dip and drive as fast as possible.

* This movement is explosive, so select a weight slightly lighter than what you'd use for a standard overhead press.

* Push presses can be oriented toward increasing shoulder power and strength (as described here) or hip/lower-body power. For the latter, dip down slightly farther to initiate each rep and let the momentum created by your lower body (not your shoulder muscles) press the weights overhead.

BY DAVID SANDLER, MS, CSCS