Push · Regular
Half Kneeling Dumbbell Press
A one arm overhead press from a half kneeling position, which locks your hips in place so the shoulder and core do the work.
Demo by Lena, an AI coach.
- Works
- shoulders, triceps; also abs, obliques, glutes
- Kit
- Dumbbell, Mat
- Dose
- 8 to 10 reps each side
It goes into the workout in progress at the Bench, as a new group in its main set.
Set up
Kneel on a mat with one knee down and the other foot forward, both knees at right angles. Hold a dumbbell at the shoulder on the same side as the down knee.
While you move
- Squeeze the glute of the down leg
- Ribs down, stay tall
- Press straight up by your ear
- Lower slowly to the shoulder
Avoid
- Leaning away from the dumbbell
- Arching your lower back
- Letting the front knee drift inward
Take care if you have trouble with your shoulders or working with your arms overhead.