Exos | Formerly Core Performance

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Core Knowledge


Overhead Press - Dumbbell Split

Starting Position

  • Stand holding dumbbells on your shoulders, palms facing forward, maintain perfect posture with belly button pulled in and shoulder blade pulled back and down
  • Rest one foot on a bench or sturdy step at about mid-thigh height with weight pushed forward and back glute tight


  • Press the weight over your head, finishing with the palms facing forward
  • Repeat for prescribed number of repetitions and switch feet and repeat

Coaching Keys

  • Grab the ground by both feet
  • Maintain perfect posture, with belly button pulled in and shoulder blades pulled back and down
  • Keep the back glute tight

You Should Feel It

  • Working your shoulders, triceps, and throughout your pillar

Tags: Upper Body Push, Shoulder, Dumbbells, Strength