July 24, 2020 By BridgeAthletic

Dumbbell Upper Push Variation | BridgeAthletic



This weeks #BridgeFit variation brought to you by BridgeAthletic in collaboration with EXOS is a dumbbell upper push variation. Every week we'll examine variations and modifications of exercises to optimize performance, mitigate injuries, and power the plateaus. 

Variation 1: Bench Press - Alternating Dumbbell




Cue 1: Lie face up on bench. DBs elevated over chest. Arms extended over shoulders, do not lock elbows.

Cue 2: Lower one DB to extended chest-line. Opposite DB, arm extended. Head neutral.

Cue 3: Push DB to starting position. Don't lock elbows.

Cue 4: Repeat alternating arms for prescribed reps.

Variation 2: Overhead Press - Standing Dumbbell

Cue 1: Stand. Feet hip width, toes forward. DBs above shoulders. Chest up, back flat.

Cue 2: Push DBs upward, extending arms. DBs meet above head. Chest up, back flat.

Cue 3: Lower DBs to starting position. Chest up, back flat. Repeat for prescribed reps.

Variation 3: Pull Over to Extension - Dumbbell


Cue 1:Lie face up on bench. DB elevated over chest. Arms extended holding DB in both hands.

Cue 2: Maintain tight torso. Keep your head, shoulders, and hips on the bench. Keep your elbows in tight.

Cue 3: Lower the DB behind your head, bending your elbows as teh DB passes your head.

Cue 4: Extend your arms and straighten your elbows as you raise the DB back over your chest. Repeat for prescribed reps


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At Bridge, we are all athletes and coaches first. As athletes, our team has experienced everything from riding the pine on JV, to winning NCAA championships, to competing in the Olympic Games. As coaches, we have helped countless athletes reach their full potential, winning everything from age group section championships to Olympic Gold Medals.

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