Moves/db punch press jumping jack

db punch press jumping jack

ID: 1026

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Exercise Types:
Upper Push, Dynamic
Contraindications:
Ankle/Calf Problems
Equipment:
Dumbbell
Applicability:
Group&Focus
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Exhale on the press, inhale on the way down.
  2. 2. Engage the core before initiating any movement.
  3. 3. Keep elbows at roughly 45 degrees from the torso on a chest press.
  4. 4. End range is where the real work happens — do not shy away from it.

Regression:

Use a machine or cable variation to learn the pressing path before loading a free-weight version.

Progression:

Add weight, increase tempo on the eccentric, or progress to a single-arm variation for greater stability demand.

Common Problems:

Wrist collapse under load — reinforce a stacked wrist and consider a neutral-grip variation.