One-arm dumbbell push press
Setup: Stand with your feet shoulder-width apart. Hold a dumbbell at your shoulder with your palm facing forward, elbow down. Move: Bend your knees slightly to load up, then extend them quickly and push through your heels and glutes, using that power and slight momentum to press the dumbbell straight up over your shoulder to a full extension. Lower it slowly back to the start and repeat right away. Do all reps on one side before switching. Tip: This is a dynamic move and should involve more than simply your shoulder to execute.