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Last Updated on January 7, 2021
6- Single Arm Overhead Press
The Emphasis: Front, middle delts, obliques
The Breakdown: This is the perfect overhead pressing exercise to help reduce asymetries. By only using one dumbbell, you are forced to recruit your lateral core stabilzers to help keep your body stabile and symmetrical. Incidentally, you may be able to press heavier dumbbells this way. Studies show that when you train one limb at a time, you may generate up to 20 percent more force. It is thought that the working limb senses the need to compensate for the non-working limb.
The Plan: This exercise is great to include if you have married yourself to only using the barbell. Include this exercise for variety and as a complement to the other overhead pressing movements in your routine, later in your shoulder workout. Try three sets of 8-10 reps for growth but take advantage of the additional force production by choosing a weight that triggers failure within that range.
7- One-Arm Bottoms-UP KettleBell Press
The Emphasis: All deltoid heads, scapular stabilizers
The Breakdown: Many people ditch overhead pressing movements if they have a preexisting shoulder injuries. This is the perfect exercise to get you back on track. This is basically an overhead press using a kettlebell, with the bulky part of the bell above the handle. This places the kettlebell in a precarious position, requiring a stronger grip and much more control of the weight throughout each rep. The plane of the scapula is generally much more shoulder friendly, making it safe for many people with a shoulder issue. This exercise also forces you to use less weight than usual by recruiting more of your shoulder stabilizers instead of the other three shoulder heads (anterior, medial, posterior). It also forces your grip strength to be challenged, and in return, forces your rotator cuff muscles to fire reflexively. As a bonus, you must stabilize the core to allow the scapula and humorous to move correctly.
The Plan: This exercise should be done when you are coming off a shoulder injury in the beginning of your routine to help stimulate your shoulder stabilizers and rotator cuff muscles. Think of it as a rehabilitative overhead pressing movement. You can also use this a complement to your current shoulder routine to help round out your shoulder development and improve shoulder health. Three sets of eight reps works best due to the stability demands of the exercise.
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