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Single-Arm Strict Press

Single-arm overhead press from the rack position.

●●●○○ Technique · Calm

Works: deltoids, triceps, upper back, abdominals

How this feels for you

How much

Usually 3-5 per side reps at a controlled pace, with real rest between sets.

Keep in mind

  • Start from a stable rack.
  • Press without leaning back.
  • Finish with the bell stacked over the shoulder.

Easier

Single-Arm Kettlebell Floor Press

Next progression

Single-Arm Push PressSingle-Arm Push PressSingle-Arm Clean and PressSingle-Arm Clean and Press

Sources: STRONGFIRST_SFG1, ACE_KB_LIBRARY, ACSM_2026_RT