Welcome to Envision Physiotherapy's activity tracker. We can help make sure you are doing the optimal rehab activities for your injury.

You can add your activities to your online activity tracker and print, track and manage your rehab experience.

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Activity: Single arm forward press



A single arm forward press or chest press with resistance.


  • standing upright with the elastic or cable resistance behind you at approximately elbow height
  • with the elbow bent, grasp the elastic tubing/band or cable resistance, starting with your hand at one side of the lower ribcage
  • "set" the scapula (shoulder blade), meaning keeping it snug against the ribcage, ie: not winging out from the back
  • ensure the scapula stays at a relatively neutral height, not overly depressed or shrugged up towards the head (however, some elevation is normal movement)
  • push your hand forward against the resistance, staying below shoulder height, and then return to the start position
  • repeat as directed

Tags: shoulder, chest press, bench press, rotator cuff, stability, stabilization, pec, pecs, subscapularis