How to Do
How to Do Single Arm Push Press With Cable
The single arm push press with cable should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the single arm push press with a cable.
Beginning
Beginning Single Arm Push Press
1. Maintain a visual gaze that is towards the horizon (straight ahead) and good stability through the belly.
2. Begin with a thorough dynamic warm up before starting this exercise. This engages the nervous system.
Movement
Single Arm Push Press Movement
1. This movement combines a squat with a cable 1 arm shoulder press.
2. Start with the feet shoulder width apart, point out slightly.
3. Choose a light weight as the squat motion will involve a side bend and rotation towards the weighted hand.
4. Grip the handle at shoulder height.
5. As you descend into the squat you will load (rotate towards) the leg on the same side as the weighted hand.
6. Using much the same motion as a shot putter, you will push off the weighted leg it took about and summate the forces up the body as you stand and push the cable overhead (shoulder press).
7. Use the video that accompanies this text as a guide for the fluidity of this motion.
8. As the weight is brought back to the shoulder, start into the descent of the squat.
9. If you notice that there is excessive lean to one side or an excessive arch in the lower back, lighten the weight and perfect the motor pattern first.
Benefits
Single Arm Push Press Benefits
Strengthening the upper body, particularly the shoulders.
Strengthening the core, especially the anterior core and obliques.
Muscle imbalances and asymmetries are evened out.
Muscle development.
Exercise Aliases
shoulder push press, shoulder press workout, how to do a push press.
