The Unilateral Power Press: BFS Bench Press Variation
A closer look at a superior Upper-Body Pressing Exercise
Published: March/April 2009
The Unilateral Power Press fulfills the definition of a “functional exercise” for sports. It’s functional because it is a unilateral exercise, focusing on one side of the body at a time, and is performed from a standing position.
With the exceptions of a few sports such as luge and kayaking, most sports are performed from a standing position. Also, because the shoulders blades are allowed to move freely, there is minimal stress on joints compared to regular bench pressing.
Football coaches love it because the angle more closely appropriates the angles formed by the arms when applying force during blocking and tackling.
To perform the exercise, stand inside the machine and grasp each handle. Step forward with your right leg while at the same time extending your left arm (Figure Above). The motion may feel a bit awkward at first, but after a few sets it will become a natural movement. Repeat with the other side, and continue alternating between sides.
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