Single-arm half-kneeling shoulder press
The single-arm half-kneeling shoulder press is a highly effective movement for targeting the deltoid muscles, while also building strength and stability in the core and hips. This exercise requires good balance, which is why it is generally done with lighter weights compared to standing single-arm shoulder presses. It can be used as an accessory lift for the shoulder press or bench press, or as a way to make shoulder presses more rigorous and athletic.
The half-kneeling position employed in this exercise helps to engage the core and hips in a way that a standing press cannot. This helps to improve body control, as well as increase the amount of tension placed on the deltoids. Furthermore, this exercise can be done with a variety of different implements, such as dumbbells, kettlebells, and even medicine balls. This allows for a wide range of options to ensure that the shoulder press can be tailored to the individuals needs and goals.
Overall, the single-arm half-kneeling shoulder press is a great way to target the deltoid muscles while also developing strength and stability in the core and hips. It is an excellent exercise for improving body control and can be adjusted to fit the needs of any individual.
Type:
Strength
Muscles Used:
Shoulders
Level:
Intermediate
Equipment:
Dumbbell
Benefits Of This Exercise
- The single-arm half-kneeling shoulder press is an effective movement for targeting the deltoids and building strength and stability in the core and hips.
- The half-kneeling position engages the core and hips in a way that standing presses cannot, improving body control and increasing tension on the deltoids.
- This exercise can be done with a variety of implements, such as dumbbells, kettlebells, and medicine balls, allowing for a range of options tailored to individual needs.
- The single-arm half-kneeling shoulder press is great for building size and strength in the deltoids and triceps, while forcing the core to stabilize an uneven load.
- Hips, back, and trunk all work together in the half-kneeling position to provide stability and support.
Step by Step Instructions For Single-arm half-kneeling shoulder press
- Select an appropriate load and adopt a half-kneeling position on the floor. Your right knee should be down, and your left knee up; take the weight with your right hand. Clean the dumbbell to your shoulder, using both hands if necessary. You should start with a neutral grip, with the palm in. Keep your head up, shoulders back, and your spine neutral. This will be your starting position.
- Initiate the movement by extending the arm, flexing and abducting the shoulder to rotate the arm as you press above your head. Pause at the top of the motion before reversing the movement to return to the starting position.
- Complete the desired number of repetitions before switching to the opposite side.
Warm Up Tips
- Select an appropriate load and adopt a half-kneeling position on the floor. Your right knee should be down, and your left knee up; take the weight with your right hand. Clean the dumbbell to your shoulder, using both hands if necessary. You should start with a neutral grip, with the palm in. Keep your head up, shoulders back, and your spine neutral. This will be your starting position.
- Initiate the movement by extending the arm, flexing and abducting the shoulder to rotate the arm as you press above your head. Pause at the top of the motion before reversing the movement to return to the starting position.
- Complete the desired number of repetitions before switching to the opposite side.
The single-arm half-kneeling shoulder press is a highly effective movement for targeting the deltoid muscles, while also building strength and stability in the core and hips. This exercise requires good balance, which is why it is generally done with lighter weights compared to standing single-arm shoulder presses. It can be used as an accessory lift for the shoulder press or bench press, or as a way to make shoulder presses more rigorous and athletic.
The half-kneeling position employed in this exercise helps to engage the core and hips in a way that a standing press cannot. This helps to improve body control, as well as increase the amount of tension placed on the deltoids. Furthermore, this
Single-arm half-kneeling shoulder press Safety Tips
- Choose an appropriate weight: Select a weight that you can comfortably lift and control throughout the exercise. It is better to start with lighter weights and gradually increase the load as you become more comfortable and confident with the movement.
- Maintain proper form: Make sure to adopt the correct half-kneeling position with your right knee down and left knee up. Keep your head up, shoulders back, and spine neutral throughout the exercise. This will help to engage the targeted muscles and prevent unnecessary strain on your joints.
- Start with a neutral grip: Begin the exercise with a neutral grip, with your palm facing inwards. This grip helps to activate the muscles in your shoulder and maintain stability during the movement.
- Initiate the movement properly: Start the exercise by extending your arm, flexing and abducting your shoulder to rotate the arm as you press the weight above your head. Make sure to pause at the top of the motion before reversing the movement to return to the starting position. This controlled movement will help to maximize the effectiveness of the exercise and reduce the risk of injury.
- Switch sides: Complete the desired number of repetitions on one side before switching to the opposite side. This ensures that both sides of your body receive equal training and helps to maintain balance and symmetry.
- Use lighter weights compared to standing single-arm shoulder presses: Since the half-kneeling position requires additional balance and stability,
Incorporating Into Other Workouts
One way to incorporate the single-arm half-kneeling shoulder press into workouts is to include it as an accessory lift for the shoulder press or bench press. After completing the main lifts, perform the single-arm half-kneeling shoulder press with a lighter weight to target the deltoids and build strength and stability in the core and hips. This exercise can help to improve body control and increase tension on the deltoids.
Another way to incorporate this exercise is to use it as a standalone exercise to make shoulder presses more rigorous and athletic. Start by selecting an appropriate load and adopting a half-kneeling position on the floor, with the right knee down and the left knee up. Take the weight with your right hand and clean the dumbbell to your shoulder. Keep your head up, shoulders back, and spine neutral. From this starting position, extend the arm and flex and abduct the shoulder to rotate the arm as you press the weight above your head. Pause at the top of the motion before reversing the movement to return to the starting position. Complete the desired number of repetitions before switching to the opposite side.
The single-arm half-kneeling shoulder press can also be modified by using different implements, such as kettlebells or medicine balls, to add variety and cater to individual needs. This allows for a wide range of options and ensures that the exercise can be tailored to fit the goals and abilities of each person.
Overall, incorporating the single-arm half-kneeling shoulder press into workouts can help