Compound Conditioning : Blog | Elite Personal Training, fitness and strength & conditioning company by Jim Diehl | Vancouver, BC

Simplified: Unilateral Press

The single arm dumbbell press, or unilateral press, is not only great for building the chest and triceps, but also trains proper lower-body stability. 

In order to properly execute this movement. focus on these three steps...

1. Lower Body: keeping the feet wide and tension on the quads/hip flexors will serve as a base of support. Once you're lying down, inch the feet towards the glutes to create more tension. 

2. The Back: learning to extend the spine (slightly) and retract the scapula will push the shoulders and chest in the right position. Loss of this position will lead to poor muscle recruitment and shoulder stability. 

3. Execution: it is important to understand that the press is the easy part, stability is the battle. Drive the heels down, tighten the glutes and stabilize the shoulders to get the most weight, and benefit, from this movement. 

Start with 3 sets of 6-10 reps, once you're comfortable lower the reps and push some weight!