Single overhead press exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Single overhead press )

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Name of exercise  AROM shld overhead press uni
Other names of exercise Single overhead press
Description of exercise The single overhead press is a strength training exercise that primarily targets the shoulders, but also engages the triceps and core muscles. To perform this exercise, stand with your feet shoulder-width apart and hold a dumbbell or kettlebell in one hand at shoulder level. Keeping your elbow close to your body, press the weight overhead until your arm is fully extended. Slowly lower the weight back to the starting position and repeat for the desired number of reps. This exercise helps to build shoulder strength, improve stability, and can also be beneficial for athletes who require upper body strength and power.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Sit or stand.
  • Hold involved arm, arm at side, elbow bent, as shown.
  • Lift arm up and overhead.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Pectoral , Deltoid, Triceps
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing, Sitting
    Difficulty Level Low
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Abduction, Adduction, Elevation, Depression, Rotation

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Increased shoulder strength
  • Improved shoulder stability
  • Enhanced upper body muscle definition
  • Strengthened core muscles
  • Improved posture
  • Increased bone density
  • Improved overall upper body strength
  • Can be done with minimal equipment
  • Can be modified for different fitness levels
  • Can be incorporated into a full body workout routine

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The single overhead press exercise should be avoided if you have any shoulder injuries or pain, as it can aggravate the condition. It should also be avoided if you are a beginner or have weak shoulder muscles, as it requires a significant amount of strength and stability. Those with high blood pressure or heart problems should also avoid this exercise, as it can increase blood pressure and strain the heart. Additionally, if you have any neck or spine issues, it is best to avoid this exercise as it can put pressure on these areas. It is always important to consult with a doctor or certified trainer before attempting any new exercise, especially if you have any underlying health conditions.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise
  • Use a weight that is appropriate for your strength level
  • Keep your back straight and core engaged throughout the movement
  • Avoid locking your elbows at the top of the movement
  • Keep your feet shoulder-width apart for stability
  • Do not arch your back or lean too far forward
  • Use proper breathing techniques
  • Avoid jerky or rapid movements
  • Keep your shoulders relaxed and away from your ears
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • rotator cuff injury
  • shoulder impingement
  • bursitis
  • tendonitis
  • shoulder instability
  • shoulder arthritis

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    Frequently asked questions

     

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