One-arm Push Press
Muscle Groups: Shoulders
One-arm Push Press focuses on Shoulders, with Hips, Chest, Triceps, Traps working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform One-arm Push Press with proper form and technique.
- 1
Stand with feet shoulder-width apart, holding a dumbbell in one hand at shoulder height, palm facing forward.
- 2
Engage your core and slightly bend your knees; push the dumbbell overhead while extending your arm fully.
- 3
Lower the dumbbell back to shoulder height in a controlled manner, keeping your elbow in close to your body.
Tips for Success
These tips will help you perform One-arm Push Press safely and effectively while maintaining proper form.
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Keep your back straight throughout the movement to protect your spine.
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Avoid arching your back; engage your core to maintain stability and balance.
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Ensure the dumbbell is lifted in one smooth motion, avoiding jerky movements.
Secondary Muscles
While One-arm Push Press primarily targets Shoulders , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hips, Chest, Triceps, Traps . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed One-arm Push Press, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as One-arm Push Press, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
