The shoulder press is a fundamental exercise for building strength and muscle in the shoulders (deltoids), as well as engaging the triceps and upper chest.

 

Here's how to perform the shoulder press:

 

Dumbbell Shoulder Press:

 

Setup:

• Sit on a bench with back support or stand with your feet shoulder-width apart.

• Hold a dumbbell in each hand at shoulder height, palms facing forward, and elbows bent.

 

Execution:

 

• Press the dumbbells overhead by extending your arms, while exhaling.

• Keep your core engaged and avoid arching your lower back.

• Fully extend your arms without locking out your elbows.

 

Lowering Phase:

 

• Slowly lower the dumbbells back down to shoulder height, while inhaling.

• Control the descent to engage the shoulder muscles throughout the movement.

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Repetitions:

Aim for 8-12 repetitions per set, adjusting the weight to reach muscle fatigue by the final repetitions.

 

Rest for 1-2 minutes between sets.

 

Barbell Shoulder Press (Overhead Press):

 

Setup:

• Stand with your feet hip-width apart and grip the barbell slightly wider than shoulder-width apart, palms facing forward.

• Hold the barbell at shoulder height, resting on your upper chest, with your elbows bent.

 

Execution:

• Press the barbell overhead by extending your arms, while exhaling.

• Keep your core tight, and avoid leaning back excessively.

• Fully extend your arms without locking out your elbows.

 

Lowering Phase:

• Slowly lower the barbell back down to shoulder height, while inhaling.

• Control the descent to engage the shoulder muscles throughout the movement.

 

Repetitions:

Perform 8-12 repetitions per set, maintaining proper form and control.

Rest for 1-2 minutes between sets.

 

Incorporate the shoulder press into your workout routine 1-3 times per week, depending on your fitness goals and overall training program. Adjust the weight and repetitions to match your individual strength and experience level.