Single-Arm Linear Jammer

Shoulders · Barbell · one side at a time

How to do it

Kneeling or standing, holding the end of the bar in one hand at shoulder height. Press diagonally up and forward, finishing with the arm extended in front of your face rather than over your head. That diagonal vector is the friendliest pressing path there is for a shoulder, so it is the alternative when vertical pressing bothers you. You feel front delt and your core holding you square.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Triceps, Core

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