Overhead pressing
Half-kneeling single-arm press
- Kit
- Dumbbells
- Works
- front delts · triceps
- Also
- side delts · upper chest · obliques · glutes
The half-kneeling single-arm press is an overhead push done from one knee with a dumbbell in one hand. The narrow base and the offset load force your trunk to resist side bend, so you build shoulder and triceps strength while training the midsection to hold position. It suits anyone who wants overhead work with less arching through the lower back than standing pressing tends to allow.
Form
How to do half-kneeling single-arm press
- 1Kneel on one knee with the other foot flat in front, both knees near right angles, and hold a dumbbell at shoulder height on the same side as the down knee. Stack your shoulders over your hips.
- 2Squeeze the glute of the down leg and brace your stomach so your ribs sit flat rather than flaring forward.
- 3Breathe in, then press the dumbbell straight up as you breathe out, finishing with the arm by your ear and the elbow locked.
- 4Lower the weight under control back to your shoulder, keeping the torso upright and the hips still.
- 5Keep pressing at a steady pace for the effort, then swap the dumbbell and the front leg and work the other side for the same time.
Watch for
Common mistakes
Leaning away from the weight as you press, so the torso bends sideways.
Fix: Brace your obliques and think of pushing the down-side hip forward and tall, keeping shoulders level throughout.
Arching the lower back and pushing the ribs forward at lockout.
Fix: Squeeze the glute of the kneeling leg and keep the ribs pulled down so the weight travels up rather than back.
Pressing the dumbbell out in front of the face and finishing with the arm forward.
Fix: Drive the weight straight overhead and finish with the biceps close to your ear, wrist stacked over elbow over shoulder.
Variations
Easier and harder
Sessions
Put it in a workout
None of the fixed workouts uses it. Pick a workout for your kit, or start today's session on /gym.