Side Arm Press
Plane of Motion
Coronal
Spring Setting
Light / Medium
Roll Up Bar Short Springs
Top Hooks
Muscle Focus
Shoulder Adductors
Pectoralis Major, Latissimus Dorsi, Teres Major, Coracobrachialis
Press the bar and arm to the side of the body.
Resist the tension from the bar as the arm reaches back side.
Spinal Stabilizers
Transversus Abdominis, Rectus Abdominis, Internal Oblique, External Oblique, Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Create stabilization throughout the entire trunk to resist the unilateral work of the one arm.
Work with the hip extensors to create lumbo-pelvic stabilization.
Other Muscles at Play
Scapular depressors keep the shoulders down away from the ears.
Scapular adductors (restractors) pull the shoulder blade toward the spine to keep the shoulder from rounding forward.
Elbow extensors keep the arm straight.
Hip extensors coordinate with the spinal stabilizers to create lumbo-pelvic stability in the kneeling position.
Objectives
Strengthens the muscles under the armpit to draw the arm toward the body.
Develops proper scapulohumeral rhythm as the arm moves into adduction.
Teaches trunk stabilization when the body is challenged unilaterally.
Focus on breathing to synchronize the movement.