# Single-Arm Dumbbell Push Press

URL: https://heatsy.app/ex/single-arm-dumbbell-push-press

Also known as: Single-Arm DB Push Press, One-Arm Dumbbell Push Press, Unilateral Dumbbell Push Press, One-Arm DB Push Press

Body region: Shoulders, Arms, Legs

## Muscles

- Main: Deltoid, Triceps
- Helps: Serratus Anterior, Trapezius, Gluteus Maximus, Rectus Femoris, Vastus Lateralis, Vastus Medialis
- Holds: Erector Spinae, Quadratus Lumborum, Rectus Abdominis, External Oblique

## Equipment

- Dumbbells

## Technique

1. Stand with feet hip-width apart and one dumbbell at your shoulder, palm facing in or forward.
2. Dip a few inches by bending the knees with the torso upright.
3. Drive up through the legs and press the dumbbell overhead in one motion.
4. Lock out with the arm beside the ear, then lower to the shoulder and repeat; switch arms.

### Cues

- Dip straight down and drive straight up.
- Brace so the torso does not tilt toward the free side.
- Control the descent of the weight.

### Common mistakes

- Leaning sideways at lockout.
- Pressing the weight forward instead of up.
- Bending the lower back to get more drive.
- Starting the press before the legs extend.

## Alternatives

- [Dumbbell Push Press](https://heatsy.app/ex/dumbbell-push-press)
- [One-Arm Dumbbell Overhead Press](https://heatsy.app/ex/one-arm-dumbbell-overhead-press)
- [Single-Arm Dumbbell Clean and Press](https://heatsy.app/ex/single-arm-dumbbell-clean-and-press)