One Sided Press

⚙️ Required Equipment:

Resistance Bands (one or two, depending on desired tension)

🧍 Starting Position:

Assume a bilateral standing position with your feet shoulder-width apart.

Arm Setup: Prepare the resistance bands (e.g., anchoring them behind you or using dual bands). Bend your elbows to a 90-degree angle and pull them back behind the body (retraction).

Torso: Maintain a neutral spine and keep the chest in a neutral position (not overly puffed out or rounded).

🚀 Initial Movement (Contralateral Rotation):

Arm Extension: Begin the movement by extending one arm forward (like a controlled punch), reaching along the body.

Torso Rotation: Simultaneously with the arm extension, start rotating the chest and torso in the opposite direction (away from the moving arm).

🎯 Forward Arm Movement & Muscle Contraction:

Reach: Continue the forward arm movement until the scapula (shoulder blade) is fully protracted (extended forward and around the rib cage).

Contraction: At this point, focus on maximally contracting the chest and the serratus anterior muscles on the side of the extending arm.

🧘 Movement Control:

Reciprocating Motion: The exercise involves a reciprocating motion where the arm extends and the chest rotates in the opposite direction.

Control: Maintain the position momentarily, then control the movement back to the start, ensuring you use the maximum comfortable range of motion.

⏱️ Repetitions and Sets :

Repetitions: It is recommended to perform 10 to 15 repetitions on each side.

Sets: Complete 2 to 3 sets, depending on your current fitness level and ability to maintain control.