One Arm Press - Shoulder
Plane of Motion
Coronal
Muscle Focus
Elbow Flexors
Brachialis, Biceps Brachii, Brachioradialis, Pronator Teres
Scapular Depressors
Lower Trapezius, Serratus Anterior, Latissimus Dorsi, Pectoralis Minor
Scapular Upward Rotators
Serratus Anterior, Trapezius
Objectives
Increase shoulder‐girdle stabilization by organizing the scapulae and using the Magic Circle as a tactile reminder to keep the shoulders anchored.
Strengthen the elbow flexors and scapular muscles to support smooth, well‐coordinated and mechanics.
Develop unilateral arm strength by working one arm at a time, reinforcing balanced effort and control on each side.
Use the co‐contraction of the abdominals and spinal extensors to stabilize the torso and maintain clear alignment throughout the movement.
Focus on breathing to synchronize the movement.