Monday, October 7, 2013

The "One-Up" Dumbbell Shoulder Press & The "One-up" training technique. By Veeraj Goyaram

The "One-Up" Dumbbell Shoulder Press
& The "One-up" training technique
By Veeraj Goyaram
The One Up press differs from conventional alternate presses
The aim of this exercise is to reduce the involvement of the triceps and keep constant tension on the deltoids, much like the Larry Scott shoulder dumbbell press. However, here we subject the deltoids to greater time under tension because it differs from conventional alternate dumbbell presses. This is because you begin with both arms above the head, rather than in the bottom position. The initial position is in fact the overhead contracted position.

The execution of this exercise is as follows:

Start with both dumbbells overhead (dumbbells slightly above the head rather than in a lockout position). This is your starting position. 

Lower one arm until the dumbbell nearly touches the shoulder

Bring back the same arm upwards at the same level as the other arm. Maintain the dumbbell there. This keeps constant tension and removes the triceps out of the picture.

► "Send the other arm to work" by lowering to shoulder level and press up.

Elbows must point out and the pinkie finger should be higher than the thumb. These respectively helps to recruit the side deltoid head and maintain tension on the deltoids throughout the set. 

South African IFBB Pro Marius Dohne's deltoids are what I
visualise to get through the pain of one up presses.
The "one-up" technique is a good inclusion to your training routine to switch things around. As you will experience after trying "one-up" shoulder presses, the pain with "one-ups" is more intense than conventional alternate repetitions. They can be applied to a number of exercises like:

► Alternate dumbbell curls
► Alternate spider dumbbell biceps curls
 Alternate hammer dumbbell or pinwheel curls
► Two arm bent over dumbbell rows
► Hammer Strength chest presses (each side working independently)
► Hammer Strength horizontal rowing (each side working independently)
► Hammer Strength lat pulldown (each side working independently)
► Let us know of any other exercise.
Picture courtesy:
Lat pulldowns in which each side is working independently
lend themselves very well to the "one-up" technique
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