STRENGTH TRAINING

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Dumbbell Step-up with Shoulder Press

By RealJock Staff

This exercise provided courtesy of Billy Polson, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.

Benefits
The one leg step-up is a simple and effective leg exercise that strengthens leg muscles while building balance and leg-muscle control. In combination with the dumbbell shoulder press, it provides an excellent shoulder and leg combo workout while also training coordination and balance.

Muscles worked
Legs and shoulders

Starting position
Stand facing a flat bench with the dumbbells held at your sides and your feet hip-width apart. Step your left foot up onto the bench (see Photo 1).

Exercise

  1. As soon as the left foot is on top of the flat bench, use the muscle of the left leg to bring the right foot powerfully up onto the flat bench (see Photo 2).
  2. When the right foot is on top of the flat bench, reverse motion and bring the right foot back down to the floor. Once your right foot lands back firmly on the floor, then bring the dumbbells up to your shoulder level in preparation for a shoulder press (see Photo 3).
  3. Do an overhead shoulder press with the dumbbells, extending both dumbbells up above your head until your arms are straight above you (see Photo 4). After you complete the shoulder press, bring the dumbbells back down to your sides, and you will have completed one rep. Leave the left foot up on the flat bench and perform an entire set with the left leg in the top position.
  4. When you have finished a set with the left leg in the top position, reverse feet and repeat with the right leg in top position (see Photo 5).
Top of Motion Variation
To increase the difficulty of this exercise, perform the shoulder press while you are standing on top of the bench instead of when you have one foot on the floor.

About Billy Polson: Billy Polson is the founder and co-owner of DIAKADI Body training gym, which was voted the best personal training gym in San Francisco by CitySearch in 2006. A competitive swimmer and triathlete in his own right, Polson has over 15 years of experience working as a coach and trainer, and was recently named by Men's Journal Magazine (December 2005) as one of the Top 100 Trainers in America.