Single Arm Push Press
The single arm push press is a standing dumbbell exercise where you dip at the knees and use the drive from your legs to press one dumbbell overhead. It builds strength in the triceps and shoulders, and your abs and obliques work hard to keep you upright with the weight on one side. It suits beginners who have learned a basic dumbbell shoulder press and anyone who wants to lift heavier overhead than a strict press allows.
Muscles worked
The Single Arm Push Press mainly works your triceps, anterior delts and lateral delts, with your abs and obliques helping.
Setting up
- Choose a light dumbbell for your first sessions, such as 6-10 kg, and make sure there is clear space above and around you.
- Get the dumbbell up to one shoulder, either by cleaning it from the floor or by lifting it with both hands. It should rest on the front of your shoulder with your palm facing inward and your elbow just in front of your body.
- Stand with your feet hip-width apart, trainers flat, and your free arm out to the side or on your hip for balance.
- Brace your abs, keep your ribs down and look straight ahead before you start.
How to do the Single Arm Push Press
- Stand tall with the dumbbell resting on your shoulder, your weight spread evenly through your feet and your abs braced.
- Dip by bending your knees a short way, around a quarter of a squat, keeping your chest upright and the dumbbell still on your shoulder.
- Drive up through your feet quickly, straightening your knees and hips to launch the dumbbell off your shoulder.
- As your legs finish straightening, press the dumbbell straight overhead until your arm is fully extended, with your bicep close to your ear and your wrist stacked over your elbow.
- Pause briefly at the top, standing tall with your ribs down and your abs tight so you are not leaning to either side.
- Lower the dumbbell under control back to your shoulder, letting your knees soften slightly to absorb the weight.
- Complete all your reps on one side, then switch the dumbbell to the other shoulder and repeat.
Form tips
- Keep the dip short and vertical, as if sliding straight down a wall. Your torso should stay upright rather than folding forward.
- Let your legs do the launching and your arm do the finishing. The press should start as your knees and hips straighten, not before.
- Brace your abs as if you were about to be nudged in the stomach. This stops your ribs flaring and your lower back arching as the weight goes up.
- Finish with the dumbbell directly over the middle of your body, not out in front of you, and squeeze your triceps to fully lock out the elbow.
- Stay level through your shoulders and hips. If the dumbbell pulls you sideways, use your obliques to resist it and keep standing straight.
Common mistakes
Leaning back or arching the lower back
Keep your ribs down and your abs braced throughout. If you still lean back, the weight is too heavy, so drop it until you can finish the press with your body upright.
Squatting too deep on the dip
Dip only a short way, roughly a quarter squat. A deep dip turns the lift into a slow squat and costs you the quick, springy drive that makes the push press work.
Pressing with the arm only
Time it so the dumbbell leaves your shoulder as your legs straighten. If your arm starts first, you lose the help from your legs and the exercise turns into a tiring strict press.
Leaning sideways or letting the dumbbell drift forward
Stand tall and finish with the dumbbell over the middle of your body, with your arm close to your ear. Use your obliques to stay level, and lower the weight if you cannot.
Sets and reps
| Build strength | 4-5 sets of 3-5 reps per arm with a challenging weight, resting 2-3 minutes between sets. |
|---|---|
| Build muscle | 3-4 sets of 6-10 reps per arm, resting 60-90 seconds between sets. |
| Fat loss and general fitness | 3 sets of 10-12 reps per arm with a lighter weight and smooth, controlled reps, resting 45-60 seconds between sets. |
Pick a weight where the last rep or two of each set is hard but your form stays clean. When every set feels easy, it's time to go up.
Single Arm Push Press alternatives
Machine taken, or want some variety? These work the same main muscles.
Single Arm Push Press FAQs
What is the difference between a push press and a shoulder press?
A shoulder press uses only your upper body to lift the weight, while a push press adds a small dip and drive from your legs to get the dumbbell moving. This usually lets you lift heavier, and it trains you to link your lower and upper body together. Your triceps and shoulders still do the work of finishing the press.
What weight should I use for a single arm push press?
Start light, around 6-10 kg for most beginners, and focus on a smooth dip, drive and press. Choose a weight you can lift for all your reps without leaning back or twisting. Increase it in small steps once your form stays consistent.
Is the single arm push press good for beginners?
Yes, as long as you start with a light dumbbell and learn the dip and drive first. It helps to be comfortable with a standard dumbbell shoulder press before you try it. If you feel pain rather than normal muscle effort, stop and get it checked.
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