Isolateral Exercise - 2 Great Upper-Body Isolateral Movements to Produce Awesome Strength! |
If you want to take part in drastically increasing your strength independently on one side of your body at a time then these 2 isolateral exercises are for you. As you may or may not know an isolateral movement is where you train one side of your body at a time. This allows the side being worked to optimally develop strength without any assistance or compensation from the other side.
1. Single-Arm Dumbell Chest Press: This particular exercise is performed pretty much how it sounds. You only need a bench and a single dumbell. It doesn't matter if the bench is angled or not. You just start by lying back on the bench and get the bell positioned into a press position. From here your free arm can be placed over your abdomen and your feet should be on the floor. You will feel the weight pull you to one side. A line of tension will run from the loaded hand in a diagonal line through the center of your torso. This will cause you to counter-react to stabilize the weight thereby increasing your upper-body and core strength.
2. Single-Arm Dumbell Jerk: You may be familiar with the Olympic lift known as the jerk or push-press. This is a great lift to execute for tremendous shoulder stability, shoulder strength, and core power. This isolateral movement has a much different feel than the traditional double-arm jerk because of the demand of having to further stabilize your body. To begin, you want to stand holding the dumbell in front of you at chest level. Position your feet at a shoulder width distance. Next, slightly flex the hips and knees and explosively, almost like jumping, extend both joints at the same time pressing the weight straight above your head. Lock out your shoulder and elbow to stabilize the weight. Practice your technique and make sure its flawless before attempting the lift with a heavier bell.
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