Toolbox Aid

May 6th, 2023 12:05 PM Mr. Q Categories: Dumbbell

Type:

Equipment:

The dumbbell push press is a compound exercise that targets multiple muscles in the upper body. It involves pressing a pair of dumbbells overhead with the help of a slight leg drive.

Stretch to do prior to exercise:

• Shoulder stretch
• Tricep stretch

Warm-up to do prior to exercise:

• 5-10 minutes of light cardio such as walking, jogging, or cycling
• Bodyweight exercises such as push-ups or air squats to warm up the muscles

How to select the proper weight: Choose a weight that allows you to perform the exercise with proper form and technique. Start with a lighter weight and gradually increase the weight as you become more comfortable with the movement.

Proper form:

1. Stand with feet shoulder-width apart and hold a pair of dumbbells at shoulder height, palms facing forward.
2. Slightly bend the knees and dip down, then quickly drive up through the legs and use the momentum to press the dumbbells overhead.
3. Fully extend the arms overhead, locking out the elbows.
4. Lower the dumbbells back down to shoulder height with control.
5. Repeat the movement for the desired number of reps.

How to reduce the difficulty: To make the exercise easier, use lighter dumbbells or reduce the range of motion by not pressing the dumbbells all the way overhead.

How to increase difficulty: To make the exercise more challenging, use heavier dumbbells or perform the exercise at a slower tempo.

Number of reps:

• Beginner: 8-12 reps
• Intermediate: 12-15 reps
• Advanced: 15-20 reps

Estimated time for exercise: 10-15 minutes