Home Exercises Push Press With One Arm

Push Press With One Arm

Exercise Tips

  • Focus on breathing
  • Keep your back flat, do not hunch over in the squat
  • Do not lift with your neck

Push Press With One Arm

This exercise targets the front of your shoulders and provides a moderate to high cardio benefit.

Muscle Group

Anterior Deltoids (Front Shoulders)


1 Day a Week to
3 Days a Week



Cardiovascular Benefit

Moderate to High

Muscle Group: Anterior Deltoids (Front Shoulders)

Equipment: Kettlebell

Minimum Frequency: 1 Day a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Moderate to High

Exercise Category: Kettlebell Shoulders

Starting Position: Stand with your feet shoulder width apart, toes pointing forward. Hold a kettlebell by the handle in one hand with an overhand grip, palm facing out. Tuck your elbow into your side and hold the kettlebell at shoulder level, arm curled. Hang your other arm straight down at your side. Squat down like you are going to sit in a chair, pushing your backside towards the wall behind you.

  1. 1 Exhaling, explode up to a standing position while extending the kettlebell straight up above your shoulder.
  2. 2 Inhale and slowly return back to the starting squat position.
  3. 3 Repeat this exercise until you have completed all repetitions for the set, then switch arms and repeat.