One armed shoulder press is an excellent exercise for building shoulder muscles, improving shoulder stability, and enhancing upper body strength. It is a variation of the traditional shoulder press, which involves using a single dumbbell or kettlebell instead of two. This exercise targets your deltoids, triceps, and upper back muscles, making it an effective workout for building a well-rounded upper body. In this article, we will discuss how to perform the one armed shoulder press correctly, its benefits, and some tips to keep in mind while doing it.
How to do One Armed Shoulder Press
Before starting, make sure to warm up your shoulders by doing some light cardio and stretching exercises. Once you are ready, follow these steps to do a one armed shoulder press:
- Stand with your feet shoulder-width apart and hold a dumbbell or kettlebell in one hand at shoulder height, with your elbow bent and your palm facing forward.
- Press the weight upward until your arm is fully extended overhead, keeping your core engaged and your back straight.
- Pause for a second and then slowly lower the weight back to the starting position.
- Repeat the same movement for the desired number of reps and then switch sides.
Do 3-4 sets of 8-12 reps on each side, depending on your fitness level and the weight you are using. Make sure to rest for 30-60 seconds between sets to allow your muscles to recover.
Benefits of One Armed Shoulder Press
One armed shoulder press offers several benefits, including:
- Building shoulder muscles: One armed shoulder press targets your deltoids, which are the muscles responsible for lifting your arms overhead. By doing this exercise, you can strengthen and grow your shoulder muscles.
- Improving shoulder stability: One armed shoulder press requires you to stabilize your body while lifting the weight overhead. This can help improve your shoulder stability and reduce your risk of injury.
- Enhancing upper body strength: One armed shoulder press works not only your shoulders but also your triceps and upper back muscles. By doing this exercise regularly, you can increase your overall upper body strength.
Tips for Doing One Armed Shoulder Press
Here are some tips to keep in mind while doing one armed shoulder press:
- Choose the right weight: Start with a lighter weight and gradually increase it as you get stronger. The weight should be challenging but not too heavy that you compromise your form.
- Maintain proper form: Keep your core engaged, your back straight, and your elbow close to your body while pressing the weight overhead. Avoid arching your back or leaning to one side.
- Breathe properly: Inhale before starting the press and exhale as you lift the weight overhead. Inhale again as you lower the weight back to the starting position.
- Alternate sides: To ensure you work both sides of your body equally, alternate sides after each set.
Conclusion
One armed shoulder press is a great exercise for building shoulder muscles, improving shoulder stability, and enhancing upper body strength. By following the correct form and incorporating it into your workout routine, you can reap its benefits and achieve your fitness goals. Remember to start with a lighter weight, maintain proper form, and breathe properly while doing this exercise.