Single Arm Clubbell Torch Press

Instructions for proper form

Stand with your feet shoulder-width apart, holding a clubbell in one hand at shoulder height. Keep your core engaged and your wrist in a neutral position. Press the clubbell upward in a straight line, fully extending your arm while maintaining control. Lower the clubbell back to shoulder height with a smooth motion. Make sure to avoid leaning back or using excess momentum.

Common mistakes to avoid

Avoid arching your back, letting your shoulder shrug up towards your ear, and using momentum instead of muscle control to press the clubbell. Ensure your wrist stays neutral and does not bend excessively during the movement.

Benefits

Specific benefits of the exercise

The Single Arm Clubbell Torch Press strengthens the anterior deltoids and stabilizing muscles of the shoulder joint. It enhances shoulder stability and coordination, while also improving grip strength.

Expected results and timeframe

Regular practice of this exercise can lead to increased shoulder strength and improved muscular endurance within 4 to 6 weeks, depending on the frequency and volume of practice..

Who this exercise is best for

This exercise is best for individuals looking to enhance shoulder strength, stability, and proprioception, especially those who are novice lifters or recreational athletes.

Scientific studies supporting its effectiveness

Studies show that unilateral exercises, such as the Single Arm Torch Press, can improve muscle activation and spatial awareness in the shoulder musculature, enhancing overall shoulder function and reducing the risk of injury (e.g., Schoenfeld, B.J., 2010).

Variations

Beginner modifications

Beginners can perform the exercise with a lighter clubbell or switch to a resistance band for reduced resistance. Alternatively, they may perform the press seated on a bench for added stability.

Advanced progressions

Advanced progressions can include increasing the weight of the clubbell, adding a rotation at the top of the press, or performing the exercise on one leg to challenge balance and core stability.

Integrations

Complementary exercises

Complementary exercises include lateral raises, overhead tricep extensions, and plank shoulder taps.

Super set recommendations

Consider pairing the Single Arm Clubbell Torch Press with a dumbbell rows or a core exercise like planks to maximize shoulder and core activation.

Sample workout routines

A sample workout routine could include: 1. Warm-up: Dynamic stretches; 2. Single Arm Clubbell Torch Press: 3 sets of 8-12 reps (each arm); 3. Dumbbell Rows: 3 sets of 10-12 reps; 4. Plank: 3 sets of 30-60 seconds; 5. Cool down: Static stretches.

Exercise combinations

Combine this exercise with push-ups to enhance overall upper body strength, or with kettlebell swings for a dynamic full-body workout.

Best time to do this exercise in your workout

The best time to perform the Single Arm Clubbell Torch Press is during the upper body strength segment of your workout, typically after warming up and before transitioning to other upper body or core exercises.