Wakeboard Workout Wednesday #12 – Dumbbell Push Press

This week’s Wakeboard Workout Wednesday is the Dumbbell Push Press.  The DB Push Press is a great power exercise that allows you to use a heavier load than a traditional shoulder press.  You are able to use a heavier load because your legs and hips are involved in the movement.

WARNING: Use the information in this video at your own risk. Please consult your physician before participating in an exercise program. Wake 2 Wake Fitness does not take responsibility for any type of injuries that occur from following the listed videos.

The DB Push Press is almost the same as a DB shoulder press.  The only difference is how the movement starts.

Hold two DB’s at shoulder level with your palms facing forward.  Keeping your body upright, dip down until you are in a ¼ squat position.  Explosively drive upward using your legs and hips, while using the power and momentum to drive the DB’s overhead.  (Your legs and elbows should be locked when the weight is locked out overhead.)

Lower the DB’s back to your shoulders, under control.  That is 1 repetition.  Perform 3-4 sets of 6-12 repetitions depending on the weight.

The DB Push Press is a great strength training exercise for wakeboarding because it develops a lot of power and explosiveness in your hips and legs.  Because each hand/arm must control the dumbbells, this will also cause you to significantly improve your shoulder stabilization.

***Keep in mind that because you are using your legs and hips to start movement you should be able to do a significantly greater amount of weight than with a regular shoulder press.***

Roger Ernst II, CSCS


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