One Arm Press - Hip

Plane of Motion

Coronal

Muscle Focus

Shoulder Adductors

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

Elbow Flexors

Triceps Brachii, Anconeus

Other Muscles at Play

Objectives

Develop unilateral arm strength by working one arm at a time, reinforcing balanced effort and control on each side of the body.
Strengthen the shoulder adductors and elbow flexors to support clear, organized upper‐limb mechanics.
Increase torso stabilization while using only one side of the body, maintaining steady alignment through the spine and pelvis.
Engage the scapular depressors to keep the shoulders down and anchored, providing a stable base for the arm to work efficiently.
Focus on breathing to synchronize the movement.