Single Arm DB OHP - My Favorite Things 

These guys have knowledge on ANOTHER level. 3DMJ has taught me so much, thanks guys.

Me and my friend were literally JUST talking about this the other day. He recommended that I do "Jeff Alberts" style of single arm DB press instead of OHP and I was searching everywhere trying to find a video for it. This is great!

Just started doing single arm dumbbell press this year and already have seen significant gains from it. Good video Jeff

That 225 lbs rep looked epic! That's my OHP life goal. Would you say that the single arm DB is generally a more sustainable movement for progression? Looking at my Barbell OHP it's progressing really damn slow. Also I really like the points you made about the wrist and range of motion. I imagine more range of motion would be beneficial for development.

I've developed a minor shoulder impingement that seems to get agitated when I OHP with a barbell (although benching seems fine). Going to give these a try this week and continue till my shoulder is 100% again. Great video thanks Jeff

Thanks Godfather! Hut my shoulder and left subscapuar a while back. I'm healed now and back on BB OHP but will use this as a secondary and back up in future workouts. Appreciate all that you team puts out in content and dedication. Stay strong!

Have added these in last 3-4 months and is now my favourite vertical press.

As we get older it becomes especially important to sustain longevity by avoiding injuries. There is always a better alternative exercise for each person's individual body injury frailties. Great vid and valuable advice as always.

I literally added these to my program last week. Tip for those with bad core or lower back, go on your knees. Everything else the same.

Been doing this for a good while now. Still my favorite pressing shoulder movement.

Can you make video about bodyrecomposition? (how should we train and diet for optimal comeback results and injuries free )

def been helpin my barbell OHP strength and even Floor pressing strength

just absolutely poetry in motion. Technician achieved!

Jeff, I thought the elbows were meant to be angled in slightly in front of the body to prevent wear on the shoulder joints. not back so both elbows and shoulder joints are all in line.

We've lost so much of the old school movements like the dumbbell overhead clean and jerk which allows us to use a heavy weight at the top so we can shrug and squeeze the traps and shoulders and avoid pushing through the bottom. No one does the clean high pull or bent presses, or windmill presses. So much has been lost to time and machines. I've been reading a lot of old Thomas Inch and Bill Starr books and I now realize that people found interesting lifts and clever programming that worked well for their body. I think science is important but sometimes following a system that is "science based" can make us myopic and married to a training system that doesn't really work for us. Looking back, that was the mindset that caused me to injure myself. Thank God the hubris and stubbornness of my 20's is gone.

Awesome! Thanks for sharing Jeff!

Great video!, i just changed my MP to this exercise and it feels really good.

Wow, so simple yet brilliant. Its also alot cheaper and takes less space

Hi Jeff, Thanks for this excellent advertisement for the single arm OHP! Wondering how (whether?) you train your rear delts?

Awesome video Jeff!

Great stuff. Thanks.

hell yea gonna try it

Well said, Godfather!

Agree 100% with the single in my opinion.

Great physic Thumbs up

Finna implement this movement into my split. Hopefully see some half natty 3D delt gainzz

This is good stuff. Although I do want to point out that you can hold the barbell differently such that it doesn't bend your wrist back so much. Starting Strength talks about this in regards to how to grip the bar. The bar should be resting on your wrist bone, not held further back in your hand. I still think the dumbbell press is cool, but I just wanted to say that I think the reason your wrist was having issues is due to how you were holding the bar. There are videos somewhere on youtube of the Starting Strength guys demonstrating how to set up this grip position btw. Maybe this info will help someone!

one thing I learned from Stan efferding, was always try to incorporate more muscles in any training session. So when I do dB ohp I do it seated with my feet in the air to work that core, especially while doing hypertrophy work. great video. thanks

Hey Jeff, are you still doing this movement without any shoulder or low back issues?

I start doing this exercise and I think is the best for my shoulders. I hate the bar I have a shoulder problems too.

Really interesting video Jeff. Thank you. I'm going to give this a try at some point. I've tried the unilateral DB press before, but seated, and it felt unstable, but bracing with the free hand while standing looks like it would help to not lean so much.

Switch between these, landmine presses and upside down Kettlebell Press

Hey man! Is the shoulder and arm position in one -hand shouldr press right? Isn't this too far out? I thought that 45% degrees inside is better for shoulder health!

i've developed a very stong front delt (by ignorance over the years), that takes over my OHP and benchpress a lot... would you give me some tips to deal with that ?

I tried this for a while, but i switch to the standing OHP, i was just having 2 much pain on my forearms, hmm mayve was the lockout of something idk LOL... while doing this plus not the best balance (Maybe to much weight), well every body is different eh?

Would wrist wraps help with a standing OHP? I've never used them but wonder if they would prevent as much wrist extension.

do you shrug at the top? what happens with your shouder blades, thats something that confuses me a lot...any advice?? as always awesome video Jeff!!!

Thanks for the video Jeff. One of my favorite moves as well. I have a question for you; how tough on your libido and mood was it to maintain the bodyfat levels you display in the video? Im hoping to reach a similar level during my current cut, so any info regarding the aforementioned parameters would be greatly appreciated. Alberto seems to be able to stay super lean, all the time. Cheers!

Please explain why having the dumbell out closer to a right angle like that isnt bad for shoulder

I do ohp right now for my shoulder movement. Is it okay to do both or should I pick one or the other in you're opinion ?

Do you have any strength dependencies between arms? In other words is your dominant arm stronger than your non-dominant arm?

Great topic great information but I got to say little feels a little slow and dull. no shade I appreciate the videos just my opinion.

Do you feel any stronger in the benchpress by using this exercise?

I always get some discomfort in my lumbar area on one side, not sure what is causing it during this movement...

what movement do you do to hit your post delts? some kind of compound pull?

real

but why single arm rather than regular db shoulder press with two dbs at the same time

Ima comment 7 years later..🎉

Glute gains were major from 11 to 14!

Single arm is so much harder. i normally OHP two 50 lb dumbbells. But doing the single arm OHP, i can only do 25 lb dumbbells

Jeff ever try them half kneeling? Noticed for me helps me stay out of extension.

Do you stay this lean all year or are you in contest prep at the moment?

Its also less impact on your spine

Jeff.. I'm unable to do OHPs right now due to some shoulder issues.. but I can handle any kinds of raises quite easily.. are they enough for delt development till my issues are fixed ?!

Regarding shoulder health is it not actually better for the shoulder to not flare the elbows out during the press? I also like dumbell pressing better because it focuses more on mid delt but I find that if I flare my elbows it hurts my shoulders. However, when I do OHP with barbell and have my elbows in front of me it does not agrivate my shoulders as much (but I do not feel my mid delt working as much).

Why not use a Hammer Strength Shoulder press machine? o.O

I do these all the time. Your obliques have to work so hard to stabilize when it gets heavy but holding on to a rack ruins the purpose imo.

115

A W E S O ME!

i have always thought you did that because you don't have a straight back bench lol

Stabilizing with other hand is cheating. Not "single arm". Put other hand on belly or shoulder or down side. U'll need to drop the weight until you learn the right position. Reduce how hard you are holding gradually (like a progression) until you barely hold with any force then take away arm altogether or drop weight and work up. Also keep feet together and you'll develop super -solid core. Also you must lean slightly from ankles. not waist. That jamming you get on double OHP is your mechanics jamming. Fix it by leaning. The muscle-strength is no different but the "real usable strength" will be much more because you will be using spine and hips to generate stability instead of gripping with arms and feet like a spider.

"You can see they are being hit siginificantly" No. Activating a muscle doesn't mean it is being hit significantly. Use common sense and study the function of the side delts. No wonder your side delts lag even when you get really lean.

I see so much nonsense from guys who " TRAIN " they go to the gym to "TRAIN" and the do the same movement ad nauseum for years and years . ...and this movement is typical the arm out wide shoulder press . Well we werent born with arms out wide were we . We were born with symmetry to do a multitude of movements and generally with heavy loads its all closer to the midline of the body that the body likes as all the muscle chains are aligned . Doing one exercise is dumb, so dumb its laughable if done for years... it trains OUT your body balance and symmetry and why the hell would you do that . Astonishing anyone would do it . Your shoulders jeff are mediocre anyway my man . I dont need watch anymore in future