How to Do a Lunge to Overhead Press

The lunge to overhead press exercise will challenge your heart and lungs as they work to deliver oxygen-rich blood to your legs and arms. The lunges will work your quads and calves as the presses work your deltoids and triceps. Your core will also be strengthened as it stabilizes your trunk through the combination of movements.

Difficulty: Moderate

Instructions

Things You'll Need:

• Pair of light dumbbells

1. Stand in a lunge position with your right foot forward and your left foot behind you. Bend both knees. Keep your right foot flat and pointing forward, but lift your left heel so you are on the ball of your left foot. Tuck your hips and engage your core muscles. Lift your arms over your head, holding a dumbbell in each hand. The palms should face forward, as if you're going to wave at someone ahead of you.

2. Inhale and bend your left knee until it is 1 inch from the floor. Shift most of your weight to your left leg and make sure your right knee is not past your right ankle. Keep your back straight. Simultaneously, lower both weights to shoulder height.

3. Hold this position for 2 seconds to challenge your core and build isometric strength.

4. Exhale and raise your arms as you push up through your left heel to the starting position. Check that your right knee is still over your ankle and not past it. Immediately lower yourself back down for another rep.

5. Do 10 reps and then switch legs. Do another 10 with your left foot forward.

Tips & Warnings

• Choose light weights. Your arms will be doing 20 presses, while your legs only have to do 10 lunges per side.
• Do not allow your back to arch or your traps to raise to compensate for weights that are too heavy. Lower the weights if you cannot keep proper form.

References

• Machine Lunge to Overhead Press

Resources

• Arm Exercises

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