Exercise of the Week: Step Up Press


The Step-Up Press is a full-body, multi-joint exercise for developing coordination and strength in the lower body (glutes, hamstrings, quads) as well as the upper body (shoulders & triceps).  This exercise can also be used as an aerobic exercise during training sessions or in fitness classes to elevate heart rate and boost metabolic rate.


Keeping a perfect posture, place your right foot on a sturdy step with dumbbells in shoulder press position (elbows at 90 degrees). In a simultaneous fashion, push through your right foot to raise your body while raising your arms in the shoulder press movement.


Begin by performing 10 reps per leg with little to no weights.  As you build endurance and master the technique of this movement, work up to 2-3 sets of 10 reps per side with 5-10 lbs dumbbells.

Points of Concern:

The biggest mistake made during this exercise is not matching the movement and speed of the knee lift to the movement and speed of the shoulder press movement.  The two movements must match each other perfectly!  Also make sure you can adequately perform a Shoulder Press and a basic Step Up in isolation before you attempt this exercise.

Happy training!  And don’t forget to download your free copy of “The 12 Keys to Fat Loss”

Andrew Burchell, Dipl.Ex.Sci

Advanced Health & Fitness Specialist


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