Let’s Train

Works

• Front of the thigh · quadriceps
• Buttocks · gluteus maximus
• Front of the shoulder · anterior deltoid
• Back of the upper arm · triceps brachii

Needs

Dumbbells

Setup

Stand with feet shoulder-width apart. Hold a dumbbell at each shoulder.

Steps

1. Squat down until your thighs are level with the floor.
2. Stand up fast and use that push to press the dumbbells overhead.
3. Lower the dumbbells to your shoulders as you go into the next squat.

Breathing

Breathe in on the way down. Breathe out as you press.

Where you feel it

In your thighs, buttocks and shoulders.

Common mistakes

• Pressing before the legs finish the push.
• Arching the lower back overhead.

When to stop