Moves/DB Push Press to Split Stance single bell

DB Push Press to Split Stance single bell

ID: 734

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Exercise Type:
Upper Push
Contraindications:
None
Equipment:
Dumbbell, Floor Based
Applicability:
Group
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. Maintain lat tension throughout to create a stable platform for the press.
  2. 2. Keep elbows at roughly 45 degrees from the torso on a chest press.
  3. 3. Full range of motion: chest to the object on the way down, full lockout at the top.
  4. 4. Set the shoulder blades before pressing — retract and depress, then press.

Regression:

Reduce load by 30% and shift focus to the eccentric portion of the movement.

Progression:

Add a loaded vest or belt to increase total resistance without changing the movement pattern.

Common Problems:

Elbows flaring wide — keep at 45 degrees from the torso to protect the shoulder. Arching lower back — engage abs and glutes.