One move
Dumbbell Push Press
Power
Strength
Upper body
Full body
How to read ahead. Do to go one move at a time.
Dip the knees slightly then explosively drive the dumbbells overhead. Turns a shoulder press into a power move.
Option. Start light. The goal is speed and crisp timing, not max weight. Strict press is fine on lower-energy days.
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1
Hold dumbbells at the shoulders, feet shoulder-width, core braced.
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2
Dip the knees a few inches while keeping the torso upright.
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3
Explosively extend the hips and knees and drive the dumbbells overhead in one fluid motion.
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4
Lock out tall, then lower with control back to the shoulders.
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5
Reset the dip each rep — no bouncing.
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6
Speed and clean catch/lockout matter more than load.