To perform a one-arm press with a step-up, begin by holding a dumbbell or kettlebell in one hand at shoulder height, with your palm facing forward and core engaged. Stand in front of a sturdy box or bench. Step up with the opposite leg of the pressing arm, driving through your heel to lift your body onto the box while maintaining balance and keeping your torso upright. At the top of the step-up, press the weight overhead in a controlled motion, fully extending your arm without leaning to one side. Lower the weight back to shoulder level as you step down carefully, and repeat for the desired reps before switching sides. This movement improves unilateral strength, coordination, and full-body stability.

Benefits of the Step Up with One Arm Dumbbell Press:

FULL-BODY ACTIVATION WITH EMPHASIS ON UNILATERAL STRENGTH

IMPROVES CORE STABILITY AND BALANCE

INCREASES COORDINATION THROUGH CROSS-BODY MOVEMENT

GREAT FOR BUILDING FUNCTIONAL STRENGTH FOR EVERYDAY MOVEMENT AND ATHLETIC PERFORMANCE

How to do Step Up with One Arm Dumbbell Press: :

1. Set Up: Hold a dumbbell in one hand at shoulder height. Stand in front of a sturdy bench or box.

2. Step Up: Step onto the platform with the opposite leg (opposite of the dumbbell side), driving through the heel.

3. Press: As you reach the top, press the dumbbell overhead using controlled motion.

4. Return: Lower the weight back to shoulder height as you step down under control.

5. Repeat: Complete all reps on one side, then switch arms and legs.