Exercise Videos - Bodybuilding, Strength Training & Cardio Exercises

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Exercise Lab

Exercise Ball* One Arm Press

View Instructions

Equipment

  • Torque TQ5 (Vertical Home Gym)
  • Physio Ball

Muscle Groups

  • Chest
  • Shoulders

Purposes

  • Shoulder strength.
  • Core strength.

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Sets Reps Distance Duration
Tempo Intensity (% of Max) Weight Load Rest Period

Description

  • Attach long strap handles to mid pulleys, adjust mid pulley arms to lowest setting. Set resistance.
  • Sit upright on burst-resistant exercise ball* ball (sold separately), facing away from machine.
  • Grasp long strap handle with outside arm and raise hand up so that elbow is at a 90° angle, hand at shoulder height.
  • Slowly press upward and out without locking elbows, return to start position and repeat.
  • Switch sides for other arm.

ProTip

  • Keep your torso upright and activate your core.

Mistakes

  • Excessive arching of the back.
  • Leaning too far forward.
  • Locking your elbows.