Single Arm Shoulder Press with One Bumper Plate
Unilateral shoulder strength
ShouldersIntermediateStrengthPress
At a glance
| Muscles worked | Primary: Shoulders and core |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Intermediate |
| Type | Strength · Press |
| Sets & reps | 3 sets × 10-12 each arm |
| Estimated calories burned | ~45 kcal |
How to do it
- Step 1: Stand or sit holding plate in one hand
- Step 2: Press overhead
- Step 3: Keep core tight
- Step 4: Lower with control
- Step 5: Switch arms
Equipment
- Bumper plate optional
Coaching tips
Benefits
Unilateral shoulder strength
Common mistakes
Leaning to one side
Make it harder
Slower eccentric
Make it easier
Seated version
Breathing
Exhale pressing
Build a workout with this exercise
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Beginner · 4 sets × 12-15 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.