The push press is an excellent shoulder workout that also engages your legs and core. You can also add some cardio to it with low weights and high reps, or heavy weight, low reps, and several sets. It's a basic movement, but it's easy to mess up if the feet are too wide or the abs aren't locked. Throw this move into your next workout doing three sets of 20, alternating with another upper body exercise like pushups, or click here for a breakdown of tricep kickbacks.
Move Targets: Total body
Step 1: Stand with your feet shoulder-width apart, knees soft or slightly bent. Feet should be turned out about a half inch. Hold your dumbbells so that your elbows are bent and they are slightly above your shoulders. Keep the forearm straight so the elbows don't peak forward. Tuck your tailbone in so the belly button pulls backward into the spine for a tight core.
Modifications: Use lighter weight or no weight.
Step 2: Dip into a half squat keeping your weight in your heels. You should be able to wiggle your toes at the bottom of the movement. Knees should be slightly pointed outward to the sides.
Modification: Bring the weights back down without dipping – instead, keep the knees soft. Then go back into your dip.
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