Combine Shoulder and Leg Moves with Push Press Into Squat

Push Press Into Squat

Rep Range

Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16

Hints

Begin in a standing position with feet shoulder-width apart and toes slightly pointed out. Hold the dumbbells just below chin height with palms facing each other, keeping the dumbbells touching. Press the dumbbells overhead while maintaining contact between them. After fully extending your arms, lower the dumbbells back to just below chin height. As you transition into the squat, lower the dumbbells in a controlled manner, squat allowing them to hang between your legs, still touching. Ensure your chest stays up, your core remains engaged, and your weight stays in your heels as you squat. Push through your heels to rise from the squat, lifting the dumbbells back to the starting position in a controlled motion, ready for the next repetition.

Common Mistakes

Avoid arching the lower back when pressing the dumbbells. Ensure that the core is engaged throughout the motion. During the squat, make sure the knees don't collapse inward or move beyond your toes. Maintain a neutral spine and avoid rounding the back. Ensure you're reaching a comfortable squat depth while keeping proper form.

Breathing

Inhale as you prepare for the push press. Exhale as you press the dumbbells overhead. Inhale again when you lower the dumbbells and initiate the squat. Exhale as you stand from the squat, lifting the dumbbells back to the starting position.

Muscle Focus

Primary Muscles

Front Shoulders, Quads, Glutes, Gracilis

Secondary Muscles

Chest, Traps, Middle Shoulders, Serratus Anterior, Hamstrings, Adductors

Tertiary Muscles

Rear Shoulders, Latissimus Dorsi, Core, Calves