One Arm EZ Bar Press

Proper Positioning

1. Stand with the feet planted, hip to shoulder-width apart

2. Bend the knees slightly

3. Grasp the bar in the middle

4. Bring bar above shoulder level, parallel to the floor

5. Palms facing the midpoint of the body

6. Elbows pointing to the front

7. Elbows flexed at 90 degrees

8. Engage the core and glutes for stability

Proper Technique

1. Focus on contracting the anterior deltoids (front shoulder)

2. Press the bar keeping the elbows and wrist inline

3. Bar should still be parallel to the floor throughout the movement

4. Press until elbows is extended but not locked

5. Slowly lower to starting position

Essential Tips

1. Do not use momentum from the hips or extend at the knees

2. Keep the elbows in front of the body

3. Avoid leaning on the nonworking side

4. Keep feet planted, avoid coming up on the toes

5. Focus on the front delts, do not push with the triceps