The shoulder press, also known as the overhead press or military press, is a key upper-body weight training exercise primarily targeting the front (anterior) deltoid muscles of the shoulder. It also works the triceps, trapezius, and pecs, while engaging stabilizer muscles in the shoulders, elbows, and wrists, as well as the core for stability. It can be performed with dumbbells, a barbell, or on a shoulder press machine, either standing or seated. Variations include the dumbbell shoulder press, Arnold press, push press, and the seated shoulder press, among others.
Benefits
- Strengthens shoulder muscles and upper back.
- Increases bone density, reducing osteoporosis risk.
- Enhances stability, balance, and core engagement.
- Helps in daily activities and injury prevention during upper body movements.
How to Perform
- Start with weights held at shoulder height.
- Press the weight overhead in a controlled manner without fully locking the elbows.
- Keep wrists straight and elbows slightly tucked.
- Maintain a strong core with a straight spine and slight knee bend if standing.
- Lower the weights back to shoulder height slowly.
Variations
- Dumbbell Shoulder Press: Allows greater range of motion and stability.
- Military Press: Feet positioned closer together, increasing core challenge.
- Arnold Press: Incorporates wrist rotation to target all deltoid heads.
- Seated Shoulder Press: Focuses more on the shoulders by reducing the need for balance.
- Push Press: Adds leg drive to help lift heavier weights.
Common Mistakes to Avoid
- Overextending elbows or locking joints at the top.
- Letting wrists bend back.
- Having elbows flare out too much which puts stress on shoulders.
- Using weights that are too heavy, leading to poor form.
Shoulder presses are effective when done with proper technique and can be adapted to different fitness levels and goals, from hypertrophy to strength training.
