Shoulder Press

Whether done with a barbell, dumbbell or over a machine, the shoulder press can be performed with a variety of equipment:

• Dumbbell shoulder press
• Barbell shoulder press
• Smith machine shoulder press
• Seated shoulder press

Being able to lift any weight over the head is not only a sign of brute strength but it has tremendous effects on the body. While strength training itself has several benefits, overhead lifts ensure functional stability and strength. How still one remains after picking up a heavy bag or something similar over your head gives you a sense of a person’s core strength, making overhead presses a vital exercise, besides the following benefits:

• The best exercise for shoulders: While most other parts of the body need a variety of workouts to shape and tone them, our shoulders are engaged in their entirety during this exercise. Along with the shoulders, the overhead press also works the upper back, chest as well as the arm muscles.
• Strength and stability: The overhead press can be performed either standing up or sitting down, the standing version of this exercise enhances the body’s stability and balance, especially while being under heavy weight. It improves core strength massively by engaging the abdominal muscles to be able to keep the weight above your shoulders while your legs work on providing support.
• Improves posture: The standing shoulder press also improves the posture of your body. If you have a habit of slouching or crouching at your work desk throughout the day, an hour of activity, including strengthening exercises like the overhead press, keep the bones stronger and weight bearing. Standing while doing the exercise maximises those outcomes as it activates every muscle group in our body like the feet, thighs, hips, core, chest, arms and shoulders.
• Beneficial for other exercises: Shoulder presses contribute majorly to building strength in the arms as well as the torso, which helps while trying to lift heavier during other exercises. Overhead lifts are some of the toughest in weight training, and your performance in these lifts go a long way in improving your other lifts too.
• Improves shoulder structure: The rounder and more upright the shoulders, the more impressive it looks on a person. Overhead movements contribute a lot in strengthening the shoulder muscles by putting pressure on them directly, resulting in a fuller, rounder appearance.
• Boosts core strength: Lifting above the head requires you to contract your core muscles to create a better posture to lift. This movement engages the obliques, abdominal and lower back muscles that help in strengthening the overall core simultaneously.

It is advisable to perform this exercise under someone’s supervision for correct form and posture, especially as you are lifting heavy weights directly above your head. Before proceeding to perform this movement, ensure that you are properly warmed-up for a shoulder workout by training the upper back, chest, arms and the rotator cuff muscles to avoid workout injuries. You can stretch your arms, rotate your shoulders, and perform chest stretches to loosen them up.

Muscles targeted

• Primary muscles: Deltoids, upper chest, upper back and triceps brachii.
• Secondary muscles: Hips, legs (while standing up), biceps brachii and lower back.

Intensity

• High (experienced trainee to professional)

Equipment required

• A barbell
• Weighted plates (according to your strength)

Sets & reps

• 3 sets of 15 reps each

How to do it

• Stand straight with feet hip-width apart. Begin with the barbell resting on a squat rack as high as your shoulders.
• Grip the barbell at shoulder width with palms facing up. Pick up the barbell off the rack and rest it over your collarbone.
• Keep your core, legs, and lower back engaged and lift the barbell by stretching your arms above your head.
• Your body should be aligned right from the hands right down to the feet. Pause for a few seconds.
• Bring down the barbell back to shoulder level. This is one rep. Repeat through the set, put the barbell back on the rack and rest before the next set.

• Dumbbell press: To perform the exercise with dumbbells, hold the dumbbells in each hand with an overhand grip and follow the barbell press instructions.
• Begin while seated: If you are a beginner then opt for a seated shoulder press, preferably on the shoulder press machine, if it is available in your gym, or the Smith machine. Both of them allow you some leeway thanks to the assisted nature of the machines, allowing you to increase your strength before moving on to free weights.
• Perfect grip: Focus on your grip and posture as the exercise is particularly stressful for the back muscles.

The overhead press can be dangerous due to its high impact on the entire body. Before or while performing this exercise you must take precautions to avoid injuries. The wrists, elbows, arms, back, neck along with the shoulders are worked simultaneously, which also means they are all under constant pressure. 

• Lift a set of weights you can easily perform 10-15 repetitions with, and do not get strained or tired earlier.
• Usually, the largest size of the barbell is the one used for the shoulder press, but you can make do with the smaller, lighter barbells to begin with as well. Just ensure that the weights are stacked properly onto the bar.
• If you feel pain in your shoulder or back, stop right there and consult your trainer or a doctor.
• Always perform advanced exercises under someone’s supervision.

The shoulder press has evolved into several variations, and can be performed together and combined into a workout, or done independently as well. Here are some examples:

• Incline press
• Reverse fly
• Shoulder shrugs
• Lateral raise (front and side)
• Military press
• Arnold press

Together with squats, bench press and deadlifts, overhead press or shoulder press makes up the basic compound exercises that work multiple muscle groups in a single exercise.

The shoulder press is a great way to build, tone up and achieve an improved body structure that helps you with improved functional strength as well as balance and posture.

Always remember to properly prepare for your exercise routine as well as back it up with proper nutrition to aid muscle recovery as well as growth.