Modified Side Press [1946]

A modified version of the side press is one of the very best exercises. While this movement is one which in time will result in skill in bent pressing, while it is one of the best to build the triceps of the arm and the latissimus dorsi, it does not need to take a second place to any of them. Many people believe that a modified form of the side press is the very best shoulder developing exercise. The average body builder should be able to start with at least a 25 pound dumbell, 50 or even 75 will be easy for an advanced weight man after some practice with this exercise. Take the bell to the shoulder, stand with your feet about shoulder width apart, step forward slightly with the foot on the nonlifting side. Most of your weight rests upon that advanced foot. Lean forward and to the side in the direction in which the foot on the nonlifting side points, assuming that you will start with the right hand, we will call that foot the left, as you lean over and forward you push up the weight with the right arm to arm’s length.

Straighten your body and then lower the bell slowly. Lowering the bell slowly is important for you will obtain almost as much benefit and development from lowering as from raising. At the low point the bell should be just opposite to the shoulder and about eight inches from it. You should deliberately harden the muscles of the upper back as the bell is lowered, so that the back muscles form a shelf or resting point for the horizontal upper arm. When you learn this movement properly, leaning toward the left foot, placing your weight upon the left foot, will cause the weight to go up almost of its own accord. You should select a weight which will permit you to practice this movement from ten to fifteen repetitions. It is highly important that you perform the exercise properly, for how you do it is more important than the weight handled.

Don’t consider this movement to be a lift. Don’t use too light a weight for it is necessary to use enough weight to put some developing strain on the muscles. You will obtain a marvelous development of the shoulders as well as the upper arm, if you practice this exercise regularly with the maximum amount of weight which will permit you to perform 10 to 15 repetitions.

Bob Hoffman, Broad Shoulders, Strength & Health Publishing Company, York, 194-196.
Photo: Willard Pendleton, performing a modified Side Press with a kettlebell.