BL Gym

One-Arm Shoulder Press


 

A few keys to remember:

· Progress gradually. Don’t try to do too much too soon. Listen to your body. When you need a rest, rest.

· A solid program must train both the upper and lower body.

· Know why you are performing each exercise. Set goals and lift weights because you want to, not because someone wants you to.

· Always breathe during a repetition and go through a full range of motion.

· Always consult with your family doctor before beginning any new exercise program.

Comments about “One-Arm Shoulder Press”

  1. msgr19 says:

    BL gym rocks!

  2. Lax864 says:

    This will really help with my lacrosse training. Thanks BL GYM!

  3. steve says:

    Yes, it works. Muscles grow when you break down capillaries in your body (lifting weights). When your muscles rebuild, they make these capillaries stronger so that they will, in theory, not break down again. This exercise does that to your deltoid muscle.

  4. bsA mikey says:

    This extracise is great to increase the muscles in your arm.

  5. extrasized!!! says:

    Being fit is a really important part of living a healthy lifestyle. Like all other activities, this one works to strenghthan a particular part of your body, but this extracise is built to help you increase muscle size, not loose or gain weight.

  6. tommy says:

    your deltoid is your shoulder muscle. there are three parts, but dont worry about that. your deltoids basically bring your arm above your head (raising your humerous).

    all of these excercises work, as long as you push yourself to the limit. if you just do these excersies without feeling a burn or breaking a sweat, you wont see any results.

  7. "mukk" says:

    :]cool.

  8. Rcob says:

    That is so cool!

  9. a lost boy says:

    Yes, it works. Muscles grow when you break down capillaries in your body (lifting weights). When your muscles rebuild, they make these capillaries stronger so that they will, in theory, not break down again. This exercise does that to your deltoid muscle.

  10. strongguy says:

    a deltoid is a musle in your shoulder

  11. stinkbob says:

    what is a deltoid (what they talk about in this exercise.)

  12. stinkbob says:

    does this really work?

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  • Here's a simple dumbbell-based program to get you started.

    Work the first circuit, with one minute rest between exercises. Then rest for a couple minutes -- however long it takes to get your heart back to a normal, resting rhythm -- and complete the second circuit. Start with one set of 10 repetitions each per circuit and gradually improve until you can do three sets of each circuit.

    First circuit:
    Reverse Lunge
    One-Arm Shoulder Press
    One-Arm Lat Row
    One-Leg Calf Extension
    Biceps Flexion (Curl)

    Second circuit:
    Wide Squat
    Chest Press
    Rear Delt Row
    Narrow Squat
    Triceps Extension
    One-Leg Raise
    Trunk Flex

    To make sure you're progressing to your goals, record in a training log the number of sets, repetitions and resistance for each exercise in a training session.

    The log will help you figure out if you're doing the right thing and when you're ready to increase resistance. It'll also help you remember the order of exercises and how to do them.

    >> Download a training log