RAM Side to Side Press
Pressing the RAM out and across from side to side, combining shoulder strength with a rotational core challenge.
Level: Intermediate
Primary: Shoulder
Secondary: Abs Triceps
Movement: Compound
Tags: Push Rotational
Type: Functional Fitness (Obstacle & Hybrid) Strength (Weight Lifting)
Equipment: RAM
Target muscles
The deltoids and triceps press the RAM, while the obliques and core control the side-to-side and rotational element as the bar travels across the body. Pressing on an angle rather than straight ahead trains the shoulders through varied lines and forces the trunk to stabilise against the shifting load.
How to perform
Setup
Hold the RAM at the chest by the handles, feet shoulder-width, knees soft, core braced.
Execution
Press the RAM out and slightly across the body toward one side, rotating the trunk modestly as you extend, then return to the chest. Press out to the other side on the next rep, alternating directions. Keep the hips relatively stable and let the core control the cross-body angle. Press with intent but stay in control of the bar at the end range.
Common mistakes
- Letting the lower back arch or the hips swing instead of bracing the core.
- Pressing purely straight ahead and losing the side-to-side intent.
- Rushing so the rotation gets sloppy.
- Using a load too heavy to control through the angled path.
Progressions and regressions
Regress to a straight front press to build pressing strength first. Progress by adding load, increasing the cross-body range, or slowing the tempo. Keep the rotation controlled — it's the point of the exercise.
Programming notes
Program it as integrated shoulder and core work, 3 sets of 8-12 reps alternating sides. It's useful for building shoulder stability through varied angles and trunk control. Balance the sides and keep the load moderate.
