EXERCISE TECHNIQUE
Single-arm presses are usually performed in a standing posture and not seated. The lying single-arm press has too many limitations to be of general use. For example, the load able to be lifted before one become unbalanced is too insignificant to overload the prime movers of the shoulder and elbow joints. The limiting factor is the contralateral abdominals and obliques. The same applies to the standing single-arm cable press. A recent study showed that if a trainee can bench press 100% of their body weight, the amount they can press in a standing position with one arm drops to 33% of body weight. This is obviously an insufficient stimulus for the prime movers. Again, the stabilizers are the limiting factor and not the prime mover. Although fashionable in today’s gyms, these two exercises are inferior to their bilateral counterparts – the bench press and lying dumbbell press – and should therefore be used with a great deal of circumspection. On the other hand, unilateral versions of the pulls, rows and overhead presses are excellent choices because they do not decrease the load lifted less than 10% of the bilateral counterpart.
The Braced, Standing Single-Arm Dumbbell Press
· Split the stance, contralateral leg forward;
· Contralateral arm holds an immovable object directly to the side, with elbow locked out and arm parallel to the floor;
· Dumbbell touches either the front or side of the shoulder and the elbow is tucked into the side of the torso;
· Keep the dumbbell in a semi-supinated hand position throughout the full range of motion. This allows for a more shoulder friendly flexion/extension movement;
· Push the dumbbell straight up without movement in the rest of the body;
· Finish with the biceps next to the ear and the elbow 99% of full extension;
· Lower back until the dumbbell touches the shoulder and the elbow is in to the side of the torso.
The Single-Arm Dumbbell Row
Stand behind an adjustable bench to 60-degrees and bent over resting the forehead on the contralateral forearm;
Split the stance, contralateral leg forward;
Keep the spine in neutral curvature;
Reach down and slightly forward so that the dumbbell is aligned under the shoulder. This fully extends the elbow, flexes the shoulder and protracts the scapulae;
Keep the dumbbell in a semi-supinated hand position, this allows the shoulder to work in flexion extension. Another variation is to hold the dumbbell in a pronated grip. The movement is to send the elbow out to the side (rather than close to the body – as in this variation), increasing the recruitment of the scapulae retractors;
Initiate the movement with scapulae retraction and follow with smooth extension of the shoulder and flexion of the elbow;
The top position has the dumbbell touch the shoulder, forcing all three working joints to work through their fullest range;
Lower the dumbbell down and slightly forward to the start position.
This exercise can be performed with a cable machine as well. The body position will be dictated by the height of the pulley, and whether the client is seated, kneeling or standing, but the movements at the scapulae, shoulder and elbow remain exactly the same.
A quick note of importance: the scapulae should never be ‘set’ during the movement of a row or pull. The scapulae must be allowed to fully protract and retract and the glenohumeral joint must be taught to work in smooth concert with this scapulae movement. Using a ‘set’ prior to and during rowing or pulling develops faulty glenohumeral-scapulae rhythm, predisposing the shoulder to risk of injury.
Finally, to ensure that the upper body is in structural balance, I use the following ratios*:
Single-arm dumbbell press to bench press ratio:
1RM bench press, medium grip = 100%
Standing single-arm dumbbell shoulder press = 20% of 1RM bench press, medium grip for 8 repetitions.
Dumbbell press to dumbbell row ratio:
8RM lying dumbbell press, semi-supinated grip to 8RM single-arm dumbbell row should be a 1:1 ratio or the row should be at least 90% of the press.
* all lifts performed with up speed as fast as possible and a lowering speed of 4 seconds.
Tony,
In the sun at Avalon
