Moves/Half Kneeling Press

Half Kneeling Press

ID: 280

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Exercise Type:
Upper Push
Contraindications:
Wrist Problems
Equipment:
Floor Based, Dumbbell
Applicability:
Group
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. Foot position and leg drive reinforce stability even in upper-body movements.
  2. 2. Set the shoulder blades before pressing — retract and depress, then press.
  3. 3. Engage the core before initiating any movement.
  4. 4. Stack wrists directly over elbows at the start to protect the joint.

Regression:

Perform a wall push against a vertical surface to learn shoulder packing with zero load.

Progression:

Add a loaded vest or belt to increase total resistance without changing the movement pattern.

Common Problems:

Losing shoulder blade position mid-set — re-cue retract and depress before the next rep.