Single Arm Barbell Push Press

Beginner Level of Difficulty

The single arm barbell push press is a compound strength exercise. This exercise targets the legs, shoulders and core and is suitable for any fitness level.


Picture of Shoulders


The shoulder is the most movable joint in the body. However, it is an unstable joint because of the range of motion allowed. This instability increases the likelihood of joint injury, often leading to a degenerative process in which tissues break down and no longer function well.

Picture of Quadriceps


The quadriceps (quads) are a group of four muscles on the front of the thigh. They allow your knee to straighten and provide stability when standing. Your quads are the most important muscle group for maintaining the ability to stand and to walk independently.

Equipment Used

Picture of Barbell


A barbell is a piece of exercise equipment used in weight training, weightlifting and powerlifting. Barbells range in length from 4 feet (1.2 m) to 8 feet (2.4 m) and vary in diameter.

Exercise Instructions

single arm barbell push press - step 1

Step 1

Start in a wide squat position with your shoulders back while holding the barbell in one hand over top of your shoulder.

single arm barbell push press - step 2

Step 2

Squat down, leading with your tailbone making sure to keep your lower back flat at the bottom of the range of motion.

single arm barbell push press - step 3

Step 3

Stand back up pushing through your heels and press the barbell up until your arm is fully extended. Return the barbell to the starting position and repeat.