How to do it
- Stand or half-kneel facing the anchored bar and hold the loaded end at shoulder height in one hand.
- Brace the abs and keep the ribs down.
- Press the bar up and forward until the arm is straight.
- Lower under control back to the shoulder.
- Finish all reps on one side, then switch.
Common mistakes
- Leaning back to make the press easier.
- Letting the elbow flare straight out.
- Twisting the torso to drive the bar.
Breathing and tempo
Breathe in and brace your midsection before each rep, hold it through the hardest part, and breathe out at the top. Lower in about 2-3 seconds, then lift firmly without bouncing.
Make it harder or easier
Harder: More load, or press from a standing split stance.
Easier: Half-kneeling with lighter load.
Sets and reps
Beginners: 3 sets of 6-10 reps, stopping 2-3 reps short of failure.
Building muscle: 3-4 sets of 6-12 reps, stopping 1-2 reps short of failure.
Safety
- A shoulder-friendly press, because the arm moves up and forward rather than straight overhead.
Swaps
Full gym: Overhead press, Seated dumbbell shoulder press, Arnold press, Pike push-up