One-Arm Dumbbell Push Press

A unilateral push press using a single dumbbell. Leg drive lets you punch heavier loads overhead than a strict one-arm press, and the asymmetric load forces strong anti-lateral-flexion bracing.

How to do it

1. Stand holding a dumbbell at one shoulder, palm facing inward (neutral).
2. Feet shoulder-width, core braced, free arm out to the side for balance.
3. Dip by bending the knees slightly, keeping the torso vertical.
4. Explosively extend the legs and press the dumbbell overhead in one motion.
5. Lock out overhead, then lower back to the shoulder under control.
6. Complete all reps on one side, then switch.

Tips

• Drive from the legs — the arm finishes, it does not start.
• The torso must stay upright and square; do not side-bend away from the load.
• Lighter weight and cleaner leg drive beat heavy with a leaning torso.

Muscles

Primary: Front deltoid

Secondary: Glutes (max), Side deltoid, Obliques, Quadriceps, Triceps