How do I perform a shoulder press with one arm?

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Wendy Batts
Fitness
When performing a single arm shoulder press (also referred to as Military Press), you need to decide what weight you are going to use that will allow you to complete the number of repetitions that you are aiming for, while keeping proper form. Next, stand on one leg making sure that your foot is pointed forward, your abs are in tight and your knee on the stance leg is in line with your 2-3 toes. Next, hold the dumbbell at a 90 degree angle at shoulder level with your palm facing out.  With your arm slightly in front of your ear, press the dumbbell overhead making sure to fully extend your elbow. Pause at the top and then return the dumbbell back to your starting position. Repeat. After your set on that arm is complete, switch legs and arms, then repeat.
 
Sit on a bench with your feet pointed straight ahead and your feet placed flat on the floor.  Hold a dumbbell in your hand at shoulder level with your palm facing out.  With your arm positioned slightly in front of your ear, draw-in your navel and press the dumbbell over your head, fully extending your arm.  Hold the top position and then return the dumbbell back to the starting position.  Repeat the exercise with the same arm.



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