Press with one hand. One-Arm Press: Why It's the Best Exercise for Shoulder Health and Strength

Overhead dumbbell extensions are used in bodybuilding to equalize the development of the left and right triceps, emphasize and thicken the top and middle of the triceps muscle.

Study:

Targeted - triceps shoulder

Stabilizers - extensors of the wrist, ulnar flexor of the wrist

Synergists - no

Advantages:

Development of triceps muscle strength

Elimination of muscle imbalance in the development of hands

Formation of the relief of the hands

Isolated triceps workout

Ability to perform without pain in the elbows and wrist

Technique:

1. Take a dumbbell in one hand and sit across or on the edge of a bench. Place your dumbbell hand behind your head so that it is perpendicular to the floor and turn your palm so that the little finger is facing up. Rest your other hand on the bench

2. Inhale, and as you exhale, extend your arm with a dumbbell away from you. At the highest point, fix the weight and tighten the triceps. Return to the starting position by stretching the triceps muscles as much as possible in lowest point trajectory and lingering there for 1-2 seconds. Perform a given number of times

Alternative exercises:

In addition to the classic version, there are also alternative exercises:

Extension of arms with a dumbbell lying on a horizontal bench

Bending the elbow, lower the dumbbell down until the triceps are fully stretched.

Fully stretch (at the bottom) and squeeze (at the top) of the triceps muscles

Stay firmly on the bench during the exercise

When taking heavy weight to reduce the load on the joints, do not unbend the arm to the end

The movement should be carried out only due to the muscles of the forearms

Perform bending smoothly and slowly, and extension powerfully

Do not use heavy dumbbell weights

Combine standing and sitting exercises

Breathing technique: Exhale - for effort / extension of the arm, Inhale - flexion of the arm

Numerical training parameters: number of sets 3-4, repetitions 10-12

Execution technique french press with one hand from behind the head, video:

By training the shoulders, we, as basic exercise, most often we use the army bench press. It perfectly loads the front and middle deltas, and allows you to show the maximum power potential of the shoulders.

Meanwhile, for the sake of diversity, you can apply another no less effective exercise - standing dumbbell press with one hand.

Target Muscles

Below are the muscles involved in the exercise in order of decreasing load on them:

Anterior bundle of deltas
Medium beam
Back beam
Triceps (acts as an assistant muscle)

Execution scheme

Stand up straight with your feet wide apart. Straighten your back and bend your knees slightly. Take a dumbbell in your hand, and rest your other hand on your side to maintain balance.
Inhale and begin to squeeze the dumbbell up, while trying not to tilt the working shoulder.
After overcoming the most difficult part of the amplitude, exhale.
Pause briefly at the top of the exercise, holding the weight above your head.
Return the dumbbell under control to the starting position. After completing all the planned repetitions with one hand, transfer it to the other.

Perform standing one-arm presses the very first in the delta training complex - no more than 3-5 sets of 6-8 times;
Throughout the approach, do not relax the press, this will allow you to keep the body straight. If you start moving with a “nod” of the body, then part of the load will be taken over by the pectoral muscles and a dangerous overload will occur in the lumbar region;
When working with a lot of weight, bounce your knees - this will allow you to take some of the load off shoulder joints, significantly reducing the likelihood of injury;
Apply periodically

Our respect, dear readers! On the calendar 10 October, Wednesday. And that means time for a technical note on And today we'll talk about dumbbell bench presses while standing with one hand. After reading, you will learn all about the muscle atlas, the benefits and the technique of performing the exercise. We will also find out the degree of its effectiveness and analyze some practical points.

So, take your seats in the auditorium, we begin.

Standing dumbbell press with one hand. What, why and why?

Variety is the main message of our technical notes. In them, we understand not only classic exercises, somehow or , but also those, upon acquaintance with which the thought “what, is it also possible?” comes to mind. When implemented in your training program something new, at first there is a feeling of discomfort from unusual sensations, unusual actions, and so you want to return to the “old”. However, after going through such a “breakdown”, the athlete understands that the exercise is really better than the previously performed analogue, it brought him good dividends.

It is not at all necessary that our review of the one-arm dumbbell press exercise today will be a better solution for you than the current version. However, we will analyze it anyway and add it to our pantheon of notes. You never know.

Note:
For better assimilation of the material, all further narration will be divided into subchapters.

Muscular atlas

The exercise belongs to the class of basic (compound) with the type of force push / push, aims to work out the shoulders. The muscle ensemble includes the following units:

targeted - front delta;
synergists - middle delta, supraspinatus, triceps, trapezius (middle / bottom), dentate anterior, oblique, pectoralis major (clavicular head), large lumbar, iliocostal;
dynamic stabilizers - triceps (long head), biceps;
stabilizers - trapezium (top), levator blades.

A complete muscle atlas is the following picture:

Advantages

By performing the one-arm dumbbell press exercise, you can expect to receive the following benefits:

development of the strength of the anterior bundle of deltas;
increase in muscle mass;
improved coordination and balance;
elimination of shoulders;
the ability to perform at home (including with bottles in the absence of dumbbells).

Execution technique

The one-arm dumbbell press is an exercise of medium difficulty. The step-by-step execution technique is as follows:

Step #0.

Take a dumbbell (overhand grip) in your hand and bring it to shoulder level. Rotate your wrist so that your palm is facing forward. Spread your legs shoulder-width apart. Statically tighten the press. Look forward. This is your starting position.

Step #1.

Inhale and as you exhale squeeze the dumbbell up, extending your arm in elbow joint. Fix on 1-2 account at the top of the trajectory and slowly and under control return the projectile to the PI. Repeat the specified number of times.

In picture form, it looks like this:

On the move like this:

Variations

In addition to the standard one-arm dumbbell press, there are several variations of the exercise:

with a twist of the brush;
standing on a rubber band.

Secrets and subtleties

To get the most out of the exercise, follow these guidelines:

push the weight up from the tense shoulder (squeeze it before starting the exercise);
at the top of the trajectory, fix on 1-2 accounts;
do not drop the projectile down, but slowly and under control escort it to the starting position;
do not block the elbows at the top of the trajectory;
throughout the movement, stand straight and feet shoulder-width apart;
do not lower the dumbbell down much, stop it at ear level;
keep your free hand close to the body, do not take it to the side;
when using heavy dumbbells and working in an appropriate style, help push the weight with the body;
when using heavy dumbbells, wear a weightlifting belt;
breathing technique: inhale - when lowering the projectile down, exhale - when squeezing it up;
numerical training parameters: number of sets 3-4 , the number of repetitions - 15-20 .

With the theoretical side finished, now let's look at some practical points.

Standing dumbbell press with one arm - an effective exercise for the shoulders?

According to the results of bodybuilding.com portal participants, the exercise has one of the highest scores - 8,8 from 10 . Which indicates the high effectiveness of the exercise and its extensive use among the audience involved. In addition, some studies on electrical activity put it in the top 3 the best delta exercises after and.

How to build shoulders with dumbbells

If you want to do this, then pay attention to the following training program:

duration: 10 weeks;
number of workouts per week: 3 ;
number of sets/reps: 1x25 + 4x15;
exercises: standing dumbbell press with one hand; double set: + .

Using this PT, in 10 weeks your shoulders will play in a new way. Actually, that's all I wanted to report on, let's move on to ...

Afterword

Another addition to our technical pantheon of notes. Today we got acquainted with the dumbbell bench press exercise while standing with one hand. I am sure that it will “go in” for many on an ongoing basis and will become one of their favorites. What do you think? I'm right?

That's all, see you soon!

PS: how do you train your shoulders? Do you have favorite and unusual exercises?

PPS: did the project help? Then leave a link to it in the status of your social network - plus 100 Karma points guaranteed :)

With respect and gratitude, Protasov Dmitri.

Especially for athletes who have only one kettlebell and it is at home. The exercise is good because it pumps the muscles of the left and right sides of the body separately. The essence of this kettlebell press is that due to the rotation of the body, the muscles are better stretched before contraction. The exercise is more suitable as an additional load, it has its own specifics and loads almost equally the pectoral muscles and triceps.

Initial position

Place the kettlebell on the floor and lie down so that it is at shoulder level. Turn your body towards the kettlebell and grab it. Lie down on the floor gradually lifting the weight. Bend your arm at the elbow and put it next to the body, if you put it close, the load will fall on the triceps. If you put your hand at an angle of 45 degrees, the load will be more chest muscle. Shoulders should be fully pressed to the floor. If you took the weight in your left hand, then right leg stays straight. The left leg is bent at the knee and rests on the floor with the toe or foot, depending on flexibility. At the same time, the pelvis must be torn off the floor and put on its side as far as possible. The second hand lies on the floor at an angle of 90 degrees as a support. The stomach will need to be pulled in, and the lower back must be tightened.

Kettlebell press technique with one hand lying on the floor

Squeeze the weight up while exhaling, straighten your arm completely. At the top point, tighten the pectoral muscle and triceps, and then slowly lower your arm. Lowering your hand, the weight should not lie on the biceps itself, put it on the brachialis, the outer part of the arm.

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