The Power of the Single Arm Press

You may not realize it, but single arm pushing motions are some of the most common movements that we perform on a daily basis– opening doors, pushing grocery carts, reaching into cupboards, fastening your seatbelt, and even giving a loved one a hug.

We emphasize single arm press exercises in many of our programs because they help build core stability, correct shoulder imbalances, and develop strong and well-rounded muscles.

At OPFC, there are several variations of single arm pressing that we incorporate into your workouts. Let’s break down why they’re so valuable. The four main movements we focus on are:
Single Arm Overhead Press
Single Arm Chest Press
Landmine Press
Single Arm Cable Press

The Single Arm Overhead Press is the king of all pressing movements. It’s a true full-body effort—if you’re pressing a heavy kettlebell overhead, everything from your feet to your fingertips must be engaged and stable. However, due to shoulder mobility issues or past injuries, this movement can be challenging for many.
How to Do the Standing Shoulder Press for Stability, Strength and Size

That’s where the other three come in.

The Single Arm Cable Press is an excellent alternative. It teaches your scapula and rib cage to move in sync. To execute it well, you need to brace your core, allow the scapula to rotate down and back along the ribs, and use a slight upper body rotation to engage the serratus anterior and obliques—setting the stage for a smooth, controlled press.
How To: One-Arm Cable Chest Press | Form, Tips And Benefits
 

Once you’ve mastered the cable press, you can progress to a Single Arm Horizontal Press, like a dumbbell or kettlebell floor press. As with the cable press, core stability is key to letting the scapula and ribs support your pectorals, obliques, and serratus for a pain-free, controlled range of motion.
Dumbbell Single Arm Floor Press - Guide, Benefits, and Form

Finally, we move to the Landmine Press, a great hybrid of horizontal and vertical pressing. It promotes the upward scapular rotation needed for overhead pressing while activating the pecs and delts, similarly to the single arm floor press.
Why you should try the landmine press for a full body workout | Mint

By progressing from cable presses to horizontal presses and eventually overhead and landmine variations, you build the foundation needed for pain-free, powerful movement. Single arm pressing movements are more than just great strength builders—they’re functional, core-driven exercises that help you move better in everyday life. From improving posture and joint stability to addressing muscle imbalances and enhancing performance, these movements are essential to any well-rounded training program.

Yours in strength, 

Nick, Tom and Hunter