Using single-sided exercises in training might be more popular for the lower body like I talked about in my other article for Prep2Prep; however utilizing single-sided upper body exercises pays huge dividends for athletes looking to improve their athleticism.
Repetitive injuries are common in upper body dominant sports. Consider a pitcher using their arm over and over in games and tournaments, volleyball players hitting overhead with their dominant shoulder and golfers swinging hundreds of times in the same direction; doing things over and over adds to the stress of the limb and the potential for injuries down the road.
Proper mechanics and recovery play a huge factor in the athlete’s health and programming the correct single-side exercises makes the joints, tendons and muscles stronger and helps minimize the risk of injury to the joint.
Below are some of my favorite single-sided upper body exercises that I put into my athletes’ programs.
Dumbbell Row
The dumbbell row is not a unique exercise and many know what it is and have done it before. I find the simple staples to be some of the most effective exercises for increasing athleticism. The row should not solely be considered a back exercises but also having huge benefits for training grip strength and core stability.
Make sure the shoulder blade remains down in the row and is allowed to glide along the rib cage towards the center of the back. Control the weight down without the upper body rotating.
Single Dumbbell Chest Press
Dumbbell chest presses are common practice in strength and conditioning programs and I have grown to really like the single arm version once the athlete has become proficient with the two arm version.
With the weight in one hand the need for stability in the hips, core and shoulder are more important so there is no tumbling off the bench.
The set up and execution is similar to the two-arm version just keep in mind the need for greater stability and control. I recommend that when people try it for the first time to use a weight that is below what they normally use in the dumbbell chest press.
Angled Shoulder Press
Pressing directly overhead can be difficult. I frequently find many athletes have flexibility issues in the shoulder joint that inhibit them from directly pressing overhead. Too much computer work, studying and driving all contribute to a forward posture and drains the ability to have the arms directly overhead without compensation.
The problem occurs because athletes need to get into these overhead motions during their sports and if the mobility and strength are not there movement compensation happens and it could be followed by injury.
Grab a bar and have one end in a corner. During the press keep the shoulder blade down and elbow close the body. As the pressing motion begins focus on the movement initiating from back muscles and allow the shoulder blade to glide, not shrug, upward during the pressing motion.
For further explanation about the tips mentioned above check out the videos above.
If you have any questions about this topic or any topics I should cover in the future feel free to email me at: doug@riseabovestrength.com
Interested in learning more about my training programs? Prep2Prep athletes can get two free initial sessions including an athletic assessment. Also check out DougFioranelli.com and sign up for my free newsletter for more training articles and videos.
Doug Fioranelli is the owner of Rise Above Performance Training™ (est. 2008) where he uses personal, progressive programming to increase his athletes’ performance and reduce their risk for injury. He has over 13 years of experience in strength training, conditioning and athletic rehabilitation. He has coached many adult clients and athletes from middle school to Olympic and Professional level.
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