Shoulder press

Whether you’re a You may know it as the shoulder press, strict press, military press, or standing press. Whatever you call it, the benefits remain the same: more Like most exercises, the overhead press looks simple to execute but is more nuanced than it appears. Below, we’ll walk you through every step for a proficient overhead press and go over the move’s benefits, alternatives, and variations. • How to Do the Overhead Press • Overhead Press Sets & Reps • Common Overhead Press Mistakes • Overhead Press Variations • Overhead Press Alternatives • Muscles Worked by the Overhead Press • Benefits of the Overhead Press • Who Should Do the Overhead Press • Frequently Asked Questions Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. It’s always a good idea to talk to your doctor before beginning a new fitness, nutritional, and/or supplement routine. None of these supplements are meant to treat or cure any disease. If you feel you may be deficient in a particular nutrient or nutrients, please seek out a medical professional. Overhead Press Video Guide Check out this video tutorial on how to perform the overhead press — performed by Video can’t be loaded because JavaScript is disabled: [Related: The How to Do the Overhead Press Below is a step-by-step guide on how to perform the overhea...

• Fitness • Workouts • Targeted Exercises • Arm Workouts Shoulder Press Variations That Build Upper-Body Strength for Any Fitness Level and Workout Need Whether you're itching to lift heavier weights, correct muscle imbalances, or improve coordination, there's a shoulder press variation that will help you meet your goals. Welcome to Modify This Move, the ongoing series where you'll find everything you need to amend a standard exercise to meet your goals, your body, and your mood. Each story breaks down how to perform a foundational fitness move, then offers various modifications based on your current fitness or energy level, present or prior injuries, or the muscles you want to target most. So check your ego at that door and ensure every workout meets you where you're at today. While the seated shoulder press is often the go-to move to target these muscles, there are modifications, progressions, and alternatives you can utilize to ensure the move works best for your body and needs. If you're totally unfamiliar with the exercise or want to nail down your form with a heavy weight, for example, try a toned-down shoulder press variation that allows you to focus on your upper body. Hoping to fix Translation: Regardless of your abilities or fitness level, you can tweak the shoulder press so it's a welcome — not dreaded — addition to your workout routine. "I recommend that everyone include some version of the shoulder press in their workout every week because it has so much funct...

The shoulder press is an Here’s what you need to know. What Is a Shoulder Press? The shoulder press is an upper-body-focused movement that allows you to increase your overhead strength. When done correctly, it can lead to a significant increase in your shoulders’ size. It’s a fantastic exercise to include in your routine, whether you’re an athlete, a casual lifter, or an older person looking to maintain muscle mass. Usually, people choose either dumbbells or What Muscles Does a Shoulder Press Work? As its name indicates, the shoulder press focuses on the muscles in your shoulders and upper chest. From deltoids to triceps, the shoulder press is one of the most impactful exercises you can do for your shoulders. Deltoids. The deltoids are shoulder muscles that allow you to move your arm in different directions while protecting the shoulder joint. These muscles are divided into three parts (anterior, posterior, and lateral) that help move the arm forward, backward, and sideways, respectively. Mostly, the shoulder press works the anterior and lateral deltoids. Trapezius. The trapezius is a large muscle that starts at the base of your neck and ends in the middle of your back. Also called the traps muscle, it’s responsible for most head movements, shrugging, and pulling back your shoulders. Plus, it’s crucial for good posture, as it greatly contributes to standing up straight. Serratus anterior. The serratus anterior is a fan-shaped muscle that spans from the first to the eighth ...

The cable shoulder press is a variation of the shoulder press exercise that is commonly used to develop the front and lateral deltoids. Not only does this compound movement build muscle and strength, but it helps to maintain shoulder mobility and has a lot of carryover to athletic performance by facilitating the function of the shoulder joint. We’ve explained how to perform this exercise with tips, variations, and how you include it in your workout routine so that you can benefit from this movement. Here’s a guide to the cable shoulder press… In This Exercise: • Target Muscle Group: Shoulders • Type: Strength and hypertrophy • Mechanics: Compound • Equipment: Cables • Difficulty: Beginner Muscles Worked In the press, three muscles take the brunt of the work. Here’s some information on the key muscles involved in this exercise. Deltoid Anterior The front side of the arm houses the anterior or front head of the deltoids muscle. Because of where it sits on the upper arm, the front deltoids flex the arm forward in front of the body. Deltoid lateral Moving around to the side of the shoulder next to the anterior deltoids is the delts lateral, the outer head responsible for elevating the arm out to the side between an angle of 15 and 100 degrees. Triceps brachii Your triceps play a major role in pressing objects away from the body, consisting of three heads – lateral, medial and long – these muscles make it possible to fully extend the arm (e.g., locking out the elbows at the top...

• ‌ What is a shoulder press?‌ It's an exercise that involves pressing a weight straight over your head. • ‌ What are the main shoulder press muscles worked?‌ This move mainly targets the three parts (or heads) of your shoulders, including your anterior (front) delt, lateral (side) delt and posterior (rear) delt. But you also get involvement of your deep core muscles, the muscles in your upper back, pecs and triceps, too. • ‌ Who can do a shoulder press?‌ This move demands a lot of mobility from your shoulders. If you feel any discomfort with this move, it's probably best to skip it. And anyone with previous shoulder injuries should talk with a physical therapist or doctor before giving it a go. • Sit on a bench with your feet rooted in the ground, holding a dumbbell in each hand. • Hold the weights to your sides with your forearms vertical, hands in a neutral grip with fingers toward your face. Your arms shoulder be just slightly in front of your body. Brace your core. • On an exhale, press both dumbbells up and in toward each other. • Lower the weights back to the starting position with control. Show Instructions For beginners, holding the dumbbells with your fingers facing your face (aka a neutral grip) probably feels most comfortable. But you can also hold the weights at an angle with your fingers halfway between a neutral and pronated grip (fingers facing away from you). For many people, this angle feels easier on the shoulders. Sometimes, people start the bottom of e...

A set of strong, broad shoulders signal to the world that you lift (hey, a little vanity is okay). Stronger shoulders also mean you can While your shoulders are smaller muscles compared to your chest and Credit: michaeljung / Shutterstock Below, we’ve curated a list of the 15 Best Shoulder Exercises • Barbell Overhead Press • Half-Kneeling Landmine Press • Arnold Press • Push Press • Bottoms-Up Kettlebell Press • Wide-Grip Seated Row • Leaning Lateral Raise • Incline Y Raise • Stability Bent-Over Dumbbell Rear Delt Raise • Seated Dumbbell Shoulder Press • Barbell Overhead Carry • Dumbbell Lateral Raise Pause Set • Single-Arm Push Press • Resistance Band Front Raise/Lateral Raise Combo • Cable Lateral Raise Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice . When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional. Video can’t be loaded because JavaScript is disabled: Although it might seem simple — How to Do it • Grip a bar with an overhand grip, set up in a • Stack your elbows and forearms vertically. If your elbows are pointing out or in, your grip may be either too narrow or too wide. Adjust accordingly. • Pl...

Key Takeaways • The Arnold press is a form of shoulder press named after Golden Era legendary bodybuilder Arnold Schwarzenegger. • Working all three heads of the deltoid muscles, the Arnold press is a fantastic move to bring impressive gains. Proper form is required to avoid rotator cuff injury as this exercise works through the full range of motion. • Keep reading to learn the proper form for the Arnold press, including muscles worked, ways to include it in your workout routine and tips for success. Arnold may have won the genetic lottery, but he still had to While shoulder presses are nothing new, the Arnold press is a technique created by the Austrian Oak. Using this method, he was able to build even more definition in his deltoids, pleasing judges and fans at competitions. Today is all about the Arnold Press: • What muscles it works • Benefits • How it’s different from the shoulder press • How to perform it correctly • Tips for lifting success • How to add this exercise to your existing workout routine Arnold Press: Muscles Worked The Arnold Press works all three heads of the shoulder at the same time. That means the anterior, middle, and posterior Why is that a big deal? Well, most men get plenty of front delt action, but not so much for the middle and back. The medial head provides width and thickness to the shoulders, while the back head improves posture and stabilizes the shoulder joint. The Arnold press is also called the Scott Press because it helped Larry Scott ...

There are so many different shoulder exercises it can be difficult to know which ones to do and when. The shoulder press machine is a handy What is the shoulder press machine? Gym floors are packed with different machines. The shoulder press machine is a fixed resistance bit of kit that sees you press overhead from a seated position. It’s also called the seated shoulder press. Fixed resistance means that the pattern of motion you take when using the machine is completely fixed. You can’t control how you move the weight; you just follow the motion that the machine allows. This makes it different from using free weights, where the way you move them is up to you. The amount of resistance on the machine can be easily altered, most often by adjusting which weight the pin is sitting at. Or how many plates are loaded onto it. • First, hop onto the seat and make sure it’s adjusted to your height. The bars should be at shoulder height. You should be seated comfortably, with your back against the pad, your feet flat on the floor, and your knees bent at a right angle around shoulder width apart. • Hold the bars that are sticking out in-front of you with a strong pronated (overhand) grip. Your elbows will be bent. • Push the weight upwards and over your head. The pattern of movement will be fixed by the machine. Pause at the top, but don’t lock out the elbows. • Lower back down in a slow and controlled motion, and keep the tension of the weight at the bottom ahead of the next rep. Don...

Landmine training has become increasingly popular among strength athletes and general gymgoers. It offers a unique And if the • How to Do the Landmine Press • Landmine Press Sets and Reps • Common Landmine Press Mistakes • Landmine Press Variations • Landmine Press Alternatives • Muscles Worked by the Landmine Press • Benefits of the Landmine Press • Who Should Do the Landmine Press • Frequently Asked Questions Editor’s note: The content on BarBend is meant to be informative in nature, but it shouldn’t take the place of advice and/or supervision from a medical professional. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. Speak with your physician if you have any concerns. How to Do the Landmine Press Courtesy of Jack Hanrahan’s YouTube channel • Insert one end of a barbell into a • Place the same-side knee as your pressing arm on the floor and then plant your other foot on the floor. The • Grab the end of the sleeve with your hand and clean it to shoulder-height. Brace your core and ensure that your back is straight. • Lean forward slightly. Press the bar overhead until your elbow locks out; you should be pressing on a slight diagonal angle, not directly up and down. • Lower the weight back down under control. Re-brace your abs and then initiate the next rep. While you don’t necessarily want to max out on the landmine press, you can go fairly heavy. The unique positioning also allows you to • Fo...