Strength · Level 2
Half-kneeling shoulder press
One-arm overhead press with one knee down to stabilize the trunk.
- Suggested dose
- 3 × 8 rep per side · 60s rest
- Equipment
- Dumbbells · or · Kettlebell
- Works
- Deltoids, Triceps, Abs
- Pattern
- Push, Anti-extension
How to do it
- Knee on the same side as the weight on the floor, the other leg forward at 90°.
- Weight at shoulder height, elbow slightly forward.
- Press up without arching your back; lower under control.
Key points
- Squeeze the glute of the back leg
- Ribs down
Common mistakes
- Arching the lower back
- Too much load
Why it helps your tennis
Overhead strength (serve, smash) with trunk stability. Avoid with shoulder pain.
Related exercises
- Push-upsHorizontal push with the body as one block from heels to head.
- Incline push-upsPush-ups with hands on a sturdy chair or the wall.
- Floor pressDumbbell press lying on the floor: the floor limits the range and protects the shoulder.
- Push-up plus (serratus)In a high plank, sink and spread your shoulder blades without bending your elbows.