Key Facts
- Primary muscles
- Core (especially obliques), deltoids, rotator cuff, serratus anterior
- Recommended reps
- 5-10 reps each side
- Recommended sets
- 2-3 sets
- Regression option
- Perform on knees to reduce difficulty
- Equipment
- Kettlebell or dumbbell
Background
The Gladiator press is a compound exercise that combines a side plank with an overhead press. It is designed to challenge both core stability and shoulder strength simultaneously, offering a new stimulus for lifters whose shoulder workouts have become repetitive.
The movement primarily targets the core, especially the obliques, while also engaging the transverse abdominis and other deep stabilisers. At the shoulder, it strengthens the deltoids and challenges the rotator cuff and serratus anterior to maintain joint stability throughout the press.
How to Perform the Gladiator Press
To perform the Gladiator press, lie on your side and set up in a side plank, supporting yourself on one forearm or a straight arm. Hold a kettlebell or dumbbell in your top hand and rack it at shoulder height.
Brace your core and squeeze your glutes to keep your body in a straight line from head to heels. Press the weight directly upwards until your elbow is fully extended, pause briefly while keeping your hips lifted and torso stable, then lower the weight back to your shoulder under control. Complete all reps before switching sides.
Aim for 5-10 reps each side and 2-3 sets. If the move is too advanced, you can regress the exercise onto your knees to reduce difficulty. You can also build up your side plank duration without adding weight first.
| Parameter | Value |
|---|---|
| Reps per side | 5-10 |
| Sets | 2-3 |
| Equipment | Kettlebell or dumbbell |
| Regression | On knees |
Who Can Benefit and How
The Gladiator press challenges stability, with each rep pulling you out of position. Resisting that movement forces the core to work anti-rotationally, which can carry over to compound lifts like the deadlift, squat, overhead press, and bench press, where resisting unwanted movement is key to efficient force production.
The exercise also develops unilateral strength, training one side of the body at a time. This can help address left-to-right strength imbalances, as any weakness on one side quickly becomes apparent. Improving unilateral strength may also carry over to activities such as running and other sports where each side needs to produce force independently.
Potential Progression Paths
Scenario analysis: The possibilities below are not certain predictions.
If you master the basic Gladiator press, you could increase the weight or the number of reps and sets to continue challenging your core and shoulders. Alternatively, you might incorporate it into a broader shoulder or core workout routine.
If you find the exercise too difficult, regressing to your knees or building up side plank endurance first may help you progress safely. Over time, as your stability improves, you could transition to the full side plank version.
The Gladiator press may become a staple for lifters seeking to expose and correct imbalances, but individual results will depend on consistent practice and proper form.
Source: menshealth.com
