The one-arm shoulder press corrects discrepancies between arms and engages your core muscles.
Possessing robust shoulders is advantageous for everyday activities involving lifting and carrying. Well-defined shoulders are essential for maintaining optimal posture and critical in upper body workouts. The shoulder press, a notable shoulder exercise routine, excels in fostering shoulder muscle growth and enhancing overall power (1).
The one-arm shoulder press is a unilateral variation of the shoulder press. This movement builds stability and strength in the shoulders while also sculpting muscles and engaging the core. The one-arm shoulder press offers different benefits compared to the two-hand version.
This exercise guide explores the one-arm shoulder press and how to execute this exercise. We further underline its benefits and suggest alternatives that you can adopt. Continue reading to discover everything about the one-arm shoulder press and why you should integrate this exercise into your exercise routine.
Methods and Targeted Muscles
The one-arm shoulder press predominantly targets your deltoids but also engages your traps, supraspinatus, triceps, and wrist flexors. Performing this exercise on one side at a time activates your core muscles, strengthening your abs and obliques.
There are various techniques to perform the one-arm shoulder press, but for this guide, we’ll examine the standing one-arm shoulder press. To perform this exercise, you’ll need some space and dumbbells. Here’s a step-by-step guide to executing it correctly.
- Select a dumbbell weight that you can lift overhead without arching your back and stand with your feet at shoulder-width.
- Grip the dumbbell in one hand with an overhand or underhand hold (whichever feels more comfortable) and raise it to shoulder level, then brace your core. This is your starting position.
- Extend your elbow and lift the dumbbell overhead to full extension, then pause.
- Gradually lower the dumbbell back to the starting position, completing the rep. Keep your back straight throughout the motion range.
- Repeat for the required number of repetitions.
- Switch arms and replicate steps 2-4.
Advantages
One-arm shoulder presses enhance the symmetry and definition of your shoulders. Performing this exercise one arm at a time aids in identifying and correcting muscular imbalances between the arms and shoulders. Below are additional benefits of incorporating this movement.
Shoulder Muscle Development
Focusing on one arm at a time during the one-arm shoulder press improves concentration, leading to a better mind-muscle connection, which promotes increased muscle growth and hypertrophy in your shoulders (2).
Core Engagement
Executing the one-arm shoulder press on one side at a time raises the challenge. Consequently, you engage your core muscles to maintain stability throughout the motion, thereby boosting the strength of your abs and obliques.
Enhanced Strength in Both Shoulders
The one-arm shoulder press is a unilateral movement. Studies indicate that strength and skill transfer occurs in the opposite arm when training one (3), resulting in greater strength gains in both shoulders.
Reduced Shoulder Discomfort
Using a dumbbell for shoulder presses allows for more natural joint rotation, being easier on the body than machine or barbell variations. This minimizes stress on your wrists and elbows. Furthermore, a neutral grip can help to reduce strain even more.
Alternatives to the One-Arm Shoulder Press
Considering adding them to your regimen? You should, as it offers numerous advantages, enhancing not just your shoulders but also your arms and core. Here are some other shoulder exercises you might want to explore.
Single Arm Landmine Press
The single arm landmine press is another exercise that focuses on your deltoids,
Single Arm Kneeling Dumbbell Press
The single arm kneeling dumbbell press is another effective shoulder developer. Performing this exercise in the kneeling stance increases its difficulty, promoting enhanced muscle growth. It places less demand on your core compared to the standing version, thereby concentrating more effort on your deltoid muscles.
Barbell Shoulder Press
The barbell shoulder press is a multifaceted exercise that enhances your strength and power in your upper body. This move works on your deltoids, trapezius, pectorals, abdominals, and spinal erectors. It also recruits your latissimus dorsi for stability. Often referred to as the military press, the barbell shoulder press will amplify your V-taper and significantly improve your bench press.
FAQs
Is single arm shoulder press effective?
It’s a great method to work on your shoulder muscles. This exercise also engages your arm and core muscles. For additional advantages of performing the single arm shoulder press, refer to the detailed guide above.
What muscles do single arm shoulder press work?
The single shoulder press targets your lateral, anterior, and posterior deltoids, triceps, trapezius, and core muscles. This exercise sculpts your shoulders and boosts your upper body strength.
What are the benefits of one arm press?
The one arm press is a unilateral movement that helps you detect and correct any muscular imbalances between your arms. This exercise also focuses on your shoulders and fortifies your core.
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References
- Campos, Y. A. C., Vianna, J. M., Guimarães, M. P., Oliveira, J. L. D., Hernández-Mosqueira, C., da Silva, S. F., & Marchetti, P. H. (2020). Different Shoulder Exercises Affect the Activation of Deltoid Portions in Resistance-Trained Individuals. Journal of human kinetics, 75, 5–14. https://doi.org/10.2478/hukin-2020-0033
- Schoenfeld, B. J., Vigotsky, A., Contreras, B., Golden, S., Alto, A., Larson, R., Winkelman, N., & Paoli, A. (2018). Differential effects of attentional focus strategies during long-term resistance training. European journal of sport science, 18(5), 705–712. https://doi.org/10.1080/17461391.2018.1447020
- Green, L. A., & Gabriel, D. A. (2018). The cross education of strength and skill following unilateral strength training in the upper and lower limbs. Journal of neurophysiology, 120(2), 468–479. https://doi.org/10.1152/jn.00116.2018