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 your feet shoulder-width apart, holding a dumbbell in one hand at shoulder height with your palm facing in.
- 2
Slightly bend your knees and hips, lowering your body a few inches in a quick dip.
- 3
Immediately drive upwards by extending your legs and hips, using this momentum to press the dumbbell overhead until your arm is fully extended.
- 4
Control the dumbbell back down to the starting position at your shoulder.
- 5
Complete the desired repetitions on one side before switching the dumbbell to the other hand and repeating the movement.
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.
