Biased Unilateral Overhead Press

The goal of this exercise is to challenge muscular endurance and strength in the deltoids and triceps muscles, as well as core stabilization, hip/pelvis stabilization and foot/ankle stabilization.

Contact Points
Tip a Body Bar on end and hold it on one side of the body to make the exercise easier. Touch the outside leg on the side of the dome instead of the stepping onto the top to make it more challenging.

Visual Affect
Focus the gaze directly ahead for less balance challenge. Visually track the hand overhead for more balance challenge.

External Stimulus
Use a Body Bar instead of a dumbbell for the overhead press to add resistance and additional balance challenge.

Keep one foot on the floor and one on the dome for less challenge. Add hip abduction and balance at the top of the movement for more challenge.

Set up and Alignment
Stand on the floor to one side of the dome. Place the inside foot on top of the dome, slightly past the center. Hold a dumbbell in the outside hand. Flex the knees into a partial squat and place the inside hand on the thigh or support. Flex the elbow and raise the dumbbell to a position in front of the shoulder with the elbow pointing down toward the floor. Orient the thumb to the midline with the palm facing forward.

Slowly extend the hips and step onto the dome with both feet. Simultaneously press the dumbbell overhead and slightly forward. Finish the movement by bringing the thumb toward the midline of the body and fully extending the elbow. Pause at the top of the movement, then slowly lower the arm and legs back to the starting position. Perform 8 to 20 reps to fatigue, adjusting the reps based on overall workout time and goals. Perform the exercise on both sides of the body.

Safety Tips
Attempt to maintain level foot positioning while standing on the dome. Avoid excessive dorsi flexion, plantar flexion, inversion or eversion. Keep the wrist neutral and the dumbbell level during the pressing movement. Maintain the vertical and slightly forward plane of movement by not allowing the shoulders to rotate in or out. Avoid protracting the scapulae by maintaining slight scapular retraction and depression throughout the exercise.

Biased unilateral overh head press start

Biased unilateral overhead press end