Beginner Thruster

Beginner Level of Difficulty

The beginner thruster is a challenging compound exercise that targets the shoulder and legs. This exercise is suitable for all fitness levels.


Picture of Shoulders


The shoulder is the most movable joint in the body. However, it is an unstable joint because of the range of motion allowed. This instability increases the likelihood of joint injury, often leading to a degenerative process in which tissues break down and no longer function well.

Picture of Quadriceps


The quadriceps (quads) are a group of four muscles on the front of the thigh. They allow your knee to straighten and provide stability when standing. Your quads are the most important muscle group for maintaining the ability to stand and to walk independently.

Equipment Used

Picture of Bench


A weight training bench is a piece of equipment that has a resemblance to a normal (e.g. park) bench, but is cushioned and designed for use in the weight room.

Picture of Dumbbells


The dumbbell, a type of free weight, is a piece of equipment used in weight training. It can be used individually or in pairs (one for each hand). Dumbbells vary in weight from 3lbs. up to 150lbs.

Exercise Instructions

beginner thruster - step 1

Step 1

Start in a seated position on the bench while resting two dumbbells on your shoulders.

beginner thruster - step 2

Step 2

Stand up and press the dumbbells over head making sure your elbows are fully extended at the top of the motion.

beginner thruster - step 3

Step 3

Lower the dumbbells back to your shoulders and then sit back down on the bench.