Moves/DB Box Thruster Single bell

DB Box Thruster Single bell

ID: 786

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Exercise Type:
Upper Push
Contraindications:
None
Equipment:
Dumbbell, Step
Applicability:
Group&Focus
Superset?:
No
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Maintain lat tension throughout to create a stable platform for the press.
  2. 2. Control the eccentric — lower in roughly twice the time it takes to press.
  3. 3. Lock out fully at the top but avoid hyperextending the elbow joint.
  4. 4. Grip width affects emphasis — closer grip loads triceps more, wider loads chest more.

Regression:

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

Progression:

Add a dynamic component — clap push-up or plyo push-up — once the strength base is established.

Common Problems:

Uneven lockout — identify the weaker side and address with unilateral assistance work.