Dumbbell Sprinter Thrust Chest Press
Description
The dumbbell sprinter thrust chest press is performed lying back on a bench with one foot planted on the floor and the other elevated like a sprinter at the starting blocks. The asymmetric stance creates a strong leg drive position for explosive pressing while the core resists the lateral force.
Muscle Group
Equipment Required
Dumbbell Sprinter Thrust Chest Press Instructions
- Lie on a flat bench with a dumbbell in each hand at chest level.
- Plant your right foot flat on the floor.
- Place your left foot up on the bench beside your hip in a sprinter position.
- Hold the dumbbells with palms facing forward.
- Brace your core hard against the asymmetric stance.
- Press both dumbbells straight up to lockout, driving with the right leg.
- Lock out at the top with arms fully extended.
- Lower the dumbbells back to chest level. Switch leg positions partway through the set.
Dumbbell Sprinter Thrust Chest Press Form & Visual
Dumbbell Sprinter Thrust Chest Press Benefits
- Asymmetric stance creates explosive pressing power
- Strong leg drive component
- Builds chest, triceps, and front delts
- Trains core anti-rotation
- Different stimulus than standard pressing
- Useful for athletic carryover
Dumbbell Sprinter Thrust Chest Press Muscles Worked
- Pectoralis major
- Triceps brachii
- Anterior deltoid
- Core stabilizers
Dumbbell Sprinter Thrust Chest Press Variations & Alternatives
- Dumbbell Bench Press
- Dumbbell Floor Press
- Single Arm Press
- Dumbbell Incline Press
