One Arm Shoulder Press

07/02/2014

Follow these steps to work your deltoids and triceps, increasing your upper body strength, core stability, balance.

  • Step 1

    Stand while holding a pair of dumbbells to your side. Raise one of them to shoulder height. Position the dumbbell so that your arm forms a 90 degree angle, and your elbow is pointed out to the side.

  • Step 2

    Exhale and press the dumbbell up until your arm is fully extended. After a brief pause at the top, inhale and slowly lower the weight back to shoulder height. Repeat 10-12 times. Switch sides and repeat.

  • Advanced: One Arm Push Press with Calf Raise

    Stand while holding a pair of dumbbells to your side. Raise one of them to shoulder height. Position the dumbbell so that your arm forms a 90 degree angle, and your elbow is pointed out to the side. Dip your body by bending your knees and keeping your torso upright. Immediately reverse direction by driving through your heels. As you do so, press the dumbbell overhead to lock out by extending your arm. Use your body’s momentum to move the weight. Lower the weight to perform the next repetition. Optional: Lift on to your toes to perform calf raise. Repeat 10-12 times. Switch sides and repeat.