Shoulder presses are one of the most essential shoulder exercises in which you press the weight upwards along the vertical axis. Squats are the most essential exercise for the legs. Both exercises are combined in the push press. The execution is somewhat more demanding and should therefore be performed by advanced athletes.
Exercise
Push Press
Type: Unilateral
Rest: 180s
Equipment: Kurzhantel
Tutorial
1
Take a dumbbell in each hand and stand shoulder-width apart.
2
Bring the dumbbells to the starting position by positioning your forearms so that they are perpendicular to the floor. Your wrists are above your elbows and your palms are facing forward.
3
Squat down briefly until your thighs are almost parallel to the floor and then push yourself up again by straightening your knee joints. As you straighten your knees, forcefully push the weight from your arms straight up until your arms are almost fully extended and above your head. Hold the position briefly and exhale.
4
Lower the weight slowly and in a controlled manner until you are back in the starting position. Your hands should be close to your shoulders. Breathe in as you do this.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
Engage your core muscles and keep your back straight throughout the exercise. Fix your shoulders by pushing them back and then down. Use the full range of motion by going all the way down until your hand is close to your shoulder. Bring your elbows in slightly to create a more ergonomic position for your shoulders. Make sure your forearm is perpendicular to the floor and your wrist is above your elbow. Keep your wrist straight so that it is in line with your forearm.
Use momentum when going up from the squat to get the dumbbells up more easily.
Muscle groups
Primary
Shoulder (front)
Secondary
—
Tertiary
—
Equipment
Dumbbell
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