Alternating Shoulder Press with One Bumper Plate
Unilateral shoulder press
ShouldersIntermediateStrengthPress
At a glance
| Muscles worked | Primary: Shoulders and triceps |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Intermediate |
| Type | Strength · Press |
| Sets & reps | 5 sets × 20 reps |
| Estimated calories burned | ~50 kcal |
How to do it
- Step 1: Sit or stand holding plate
- Step 2: Press overhead with one arm
- Step 3: Alternate arms
- Step 4: Keep core engaged
- Step 5: Repeat
Equipment
- Bumper plate optional
Coaching tips
Benefits
Unilateral shoulder press
Common mistakes
Arching lower back
Make it harder
Slower tempo
Make it easier
Seated dumbbell press
Breathing
Exhale pressing
Build a workout with this exercise
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Beginner · 4 sets × 15-20 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.