The one arm military press is a different deal. By strict, I mean a modality that meets all the SFG standards of the military press.

Strict press Once you're standing tall again, you want to push that kettlebell up until your arm is fully extended. Single Arm Dumbbell Bench Press Top.

It was really fun. This is "Kettlebell Single Arm Strict Press" by 1123videos on Vimeo, the home for high quality videos and the people who love them. This Works Extremely Well for Low Reps. Last week I was doing multiple sets of triples with heavier weights than normal. One-Arm Rotational Dumbbell Push-Press: As the name implies, this is a rotational version of a single-arm dumbbell push-press.The added element of the torso and hip rotation increases the athletic demand of this exercise. It is really easy to get the weight in place. I have no problem cleaning a single 90+ pound dumbbell to shoulder height. Technique comes above the training weight in a study just like in “real” life. In addition, because the load should be greater than what you would typically handle under strict press conditions, performing these with a controlled negative will only enhance the growth-inducing benefits even further. According to the results, we have seen a significant increase in 1RM of both the bench press and the (single-arm) military press.

Step 1: Start by laying on the back with a dumbbell in one hand, with both arms (even the non-weighted) hand extended at the top of the bench press. It may take a little time to master the movement, but once you've got the coordination down, you can go surprisingly heavy.