One-Arm Push Press

The one-arm push press is a dynamic compound exercise that increases shoulder and lower body strength. By using one arm the core is forced to work harder to stabilize the weight, and using the dumbbell allows for a greater range of motion and is safer for shoulder health.


  1. 220_A
    Grab a dumbbell in one hand and bring it up to your shoulder with your elbow bent and palm facing away from you. Stand up tall with your feet placed shoulder-width apart. Then, lower into a half squat by slightly bending your knees.
  2. One-Arm Push Press
    Explode up while simultaneously pressing the dumbbell over your head. Use the momentum from your legs to help push the dumbbell all the way to lockout. Hold the dumbbell steady overhead and then slowly lower the weight back to the starting position.

Trainer’s Tips

  • Keep your head stable and your chin parallel to ground throughout the movement.