One Arm Press

Plane of Motion

Sagittal

Muscle Focus

Spinal Lateral Flexors

External Oblique (same side), Internal Oblique (same side), Quadratus Lumborum (same side), Erector Spinae (same side), Semispinalis (same side), Deep Posterior Spinal Group (same side), Rectus Abdominis (same side), Iliopsoas (same side)

Shoulder Adductors

Pectoralis Major, Latissimus Dorsi, Teres Major, Posterior Deltoid, Triceps Brachii (long head), Anterior Deltoid, Coracobrachialis, Biceps Brachii (short head), Teres Minor

Elbow Extensors

Triceps Brachii, Anconeus

Scapular Depressors

Lower Trapezius, Serratus Anterior, Latissimus Dorsi, Pectoralis Minor

Objectives

Engages the abdominals and pelvic floor to stabilize the lumbo‐pelvic region.
Activates the obliques to prevent lumbar overextension, while the obliques and multifidus work together to resist unwanted spinal rotation.
Maintains scapular stabilization with support from the triceps on the weight‐bearing arm.
Strengthens the obliques and triceps to support trunk and upper‐body control.
Trains coordinated stabilization of the trunk, scapula, hips, and legs.
Mobilizes and articulates the spine through controlled lateral flexion.
Focus on breathing to synchronize the movement.