Dumbbell Overhead March-In-Place Press
March, press, and feel the burn! This exercise strengthens your core, shoulders, and legs, all at once. Tone up and build strength, one rep at a time!
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Starting Position:
1. Stand with your feet shoulder-width apart.
2. Hold a dumbbell in each hand at shoulder height, with your palms facing forward and elbows bent. Your wrists should be aligned with your elbows.
3. Keep your core engaged and maintain a straight posture.
Movement Instructions:
1. Begin by lifting your right knee towards your chest while simultaneously pressing the dumbbells overhead.
2. Extend your arms fully, ensuring that your elbows are straight but not locked at the top of the movement.
3. Lower your right foot back to the ground while bringing the dumbbells back to shoulder height.
4. Repeat the process, this time lifting your left knee and pressing the dumbbells overhead.
5. Continue alternating between lifting your right and left knees, ensuring to keep a steady tempo.
6. Make sure to breathe out when you press the weights overhead and breathe in as you lower them.
7. Maintain a good posture throughout the exercise, avoiding leaning too far forward or backward.
Tips:
- Start with lighter weights to ensure proper form, especially if you are a beginner.
- Keep your movements controlled to avoid injury.
- If you feel any discomfort in your shoulders or back, reduce the weight or seek guidance.
Repetitions:
- Perform 10-15 repetitions on each side or for a set amount of time, like 30-60 seconds, depending on your fitness level.