Dumbbell Single-Arm Split-Stance Overhead Press

Dumbbell Split Stance Single Arm Overhead Press

1. Starting Position:
- Stand with your feet hip-width apart.
- Take a step back with your right foot to enter a split stance. Your left foot should be forward, and your right heel should be lifted slightly off the ground.
- Hold the dumbbell in your right hand and bring it to shoulder height. Your elbow should be bent at about a 90-degree angle, and your palm should be facing forward.

2. Engage Your Core:
- Tighten your abdominal muscles to stabilize your body.
- Keep your chest up and your back straight. Avoid leaning too far forward or backward.

3. Pressing the Dumbbell:
- As you begin to press the dumbbell overhead, extend your arm fully while keeping your wrist straight and your elbow locked at the top.
- Make sure to maintain control of the dumbbell as you lift it.

4. Returning to Starting Position:
- Slowly lower the dumbbell back to the starting position at shoulder height. This should be done with control, resisting the urge to let the weight drop quickly.

5. Repeat:
- Perform 8-12 repetitions on the right side, ensuring proper form throughout.
- Switch the dumbbell to your left hand, step back with your left foot, and repeat the exercise on that side.

6. Breathing:
- Inhale as you lower the dumbbell and exhale as you press it overhead.

7. Tips:
- Ensure your movements are slow and controlled to maximize muscle engagement and prevent injury.
- If you feel any discomfort in your shoulders or back, consider reducing the weight or checking your form.

Safety Note:
Make sure to warm up before starting this exercise and cool down afterward. If you are new to exercising or using weights, consider consulting a fitness professional to ensure proper technique.