Vertical Push
A practical movement guide for every Mission SOP that uses this exercise. Sets, reps, load, tempo, and purpose remain specific to each mission and phase.
Movement guide availableAnatomy map
ShaOS custom anatomy illustration. Visual reference only; movement coaching and muscle classifications remain defined by the Exercise Library.
A rotating dumbbell press that trains the shoulders through a long, controlled path while challenging coordination and stability.
Movement media
Accessible movement summary
Sit or stand tall with dumbbells in front of the shoulders and palms facing you. Begin pressing as the forearms rotate outward, keeping the wrists stacked over the elbows. Finish overhead with the palms facing forward and the ribs controlled. Reverse the motion slowly to return the dumbbells in front of the shoulders.
Key cue: Rotate as you press.
The production indicators above are roadmap states, not claims that multi-angle footage, overlays, captions, or a narrated transcript are already available.
Adapt the movement
Preserve the movement pattern while matching current capacity, available equipment, and the mission environment.
Used in
