Quadruped Single Arm Overhead Press

  • HOW: Begin on your hands and knees; hands under shoulders and knees under hips. Spread your shoulder blades by pushing your body away from the floor. Elevate one arm out to your side into a 90/90 position, the slowly reach over head. Attempt to keep the arm as close as you can towards the ceiling, as you reach overhead rotate your thumb towards the ceiling. Return to starting position and repeat!
 
  • COMPENSATION: Avoid allowing your shoulder blade to sag during this exercise. Make sure to keep your torso straight towards the floor, as many reach their arms towards the ceiling they are compensating with trunk rotation.
 
  • FEEL: You will feel the muscles of the shoulder blade work with this exercise.

Exercise Library