L
Salihaku
EXERCISE
Explosive Single-Arm Press
This advanced movement builds power, explosiveness, and core stability. Perform the exercise one arm at a time, focusing on an explosive push and a stable return.
Level:Advanced
Type:Machine-based
Technique
How to perform
1
Set the weight to about 50-60% of your normal two-handed working weight. Adjust the seat to a standard height.
2
Sit securely and grasp one handle. Brace your core tightly to prevent your torso from rotating.
3
Push the handle forward explosively, as fast as you can while maintaining good form.
4
Do not lock your elbow at the top of the movement. Pause briefly.
5
Return the handle to the starting position slowly and with control, taking about 3-4 seconds to resist the weight on the way back.
6
Complete all repetitions on one arm before switching to the other.
