Single Arm Barbell Overhead Press

Instructions for proper form

Stand with your feet shoulder-width apart, gripping a barbell with one hand using a pronated grip. Start with the barbell at shoulder height, elbow slightly in front of your body, and engage your core. Press the barbell overhead in a straight line, maintaining control and stability. Keep your shoulder depressed and avoid arching your back. Lower the barbell back to shoulder height in a controlled manner and repeat.

Common mistakes to avoid

Avoid arching your back or leaning excessively to the side. Do not let the barbell drift forward or backward; it should move in a vertical line. Ensure that your shoulder does not elevate excessively, and avoid locking out your elbow at the top of the movement.

Benefits

Specific benefits of the exercise

The Single Arm Barbell Overhead Press targets the anterior deltoids and helps improve shoulder stability, strength, and hypertrophy. It also requires core engagement to maintain balance.

Expected results and timeframe

With consistent training (3-4 times a week), lifters can expect increased shoulder strength and size within 4-6 weeks, along with improved muscle coordination and stability..

Who this exercise is best for

This exercise is best for experienced lifters looking to build unilateral shoulder strength, athletes focusing on overhead movements, and those seeking to enhance core stability and coordination.

Scientific studies supporting its effectiveness

Research indicates that unilateral exercises, such as the Single Arm Overhead Press, can lead to improved muscle activation and greater strength gains compared to bilateral training, notably for shoulder development and functional fitness (Haff et al., 2014).

Variations

Beginner modifications

Beginner lifters can start with a lighter dumbbell or kettlebell for the overhead press to master the movement. They can also perform the exercise seated or use a wall for support to focus on form before progressing to standing with a barbell.

Advanced progressions

Advanced variations include increasing the load progressively, adding resistance bands for accommodating resistance, or integrating a split stance for added stability and core engagement.

Integrations

Complementary exercises

Complement this exercise with bent-over rows, lateral raises, and upright rows to target the shoulder girdle comprehensively.

Super set recommendations

Pair the Single Arm Barbell Overhead Press with exercises like chin-ups or push-ups to engage opposing muscle groups for a balanced upper body workout.

Sample workout routines

Incorporate the Single Arm Barbell Overhead Press in a shoulder-focused workout, preceded by a compound movement like the barbell bench press or followed by isolation exercises like front raises.

Exercise combinations

Combine this exercise with other vertical pushing movements like the Arnold Press or military press for comprehensive development of the shoulder muscles.

Best time to do this exercise in your workout

Best performed early in the workout after a proper warm-up, when energy levels are high, allowing for maximum strength output and focus on form.