Alternatives
- Kneeling Strict Press
- Kettlebell Overhead Press
- Arnold Press
Summary
The shoulder press is a fundamental overhead movement that strengthens the deltoids and triceps. It can be performed with dumbbells, kettlebells, or a barbell, making it a versatile staple in any strength routine.
Benefits of the Shoulder Press
- Builds overall shoulder and upper body strength
- Targets all three heads of the deltoid
- Improves overhead pressing capacity
- Supports performance in other compound lifts
- Suitable for seated or standing variations
Shoulder Press Muscles Worked
- Primary: Deltoids (Anterior, Medial)
- Secondary: Triceps, Upper Trapezius, Core
Instructions
- Stand or sit tall holding weights at shoulder height
- Keep elbows just below shoulder level and forearms vertical
- Press both arms straight overhead until fully extended
- Pause briefly at the top
- Lower the weights back to shoulder height with control
- Keep your torso upright and core engaged
- Repeat for the desired number of reps
Common Mistakes
- Leaning back or arching the spine
- Pressing in front of or behind the body
- Letting elbows flare excessively
- Failing to lock out arms at the top
- Dropping the weights too quickly