Strength · Dumbbell & gym · Intermediate · ~4 min

Half-kneeling dumbbell press

One-arm overhead strength with the trunk stabilising, closely related to the overhead hitting position.

Photo shows: a standing one-arm press; this version is half-kneeling

▶ Half Kneeling DB Overhead Press — Forge Personal Training (YouTube)

More videos: HALF KNEELING DUMBBELL PRESS (Fastpitch Power) · Half-Kneeling DB Shoulder Press (Littauer Strength Training)

Starting position

Half-kneeling (one knee down), dumbbell at the shoulder on the same side as the down knee.

How to do it

1. Squeeze the glute of the down leg.
2. Press the dumbbell overhead in a slight arc.
3. Lower to the shoulder under control.

Technique cues

• Ribs down
• Do not lean away

Common mistakes

• Leaning to the side
• Arching

Easier

Band shoulder press, lighter weight.

Harder

Standing single-arm press.

Safety

• Skip if overhead pressing is painful.
• Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.

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