How to do a Shoulder Press

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The shoulder press is a great movement to build and strengthen the all of the muscles of the shoulders. The main areas worked are the…

  • Shoulders
  • Arms
  • Abs
  • Obliques
  • Back

The shoulder press can be performed standing up or sitting down.  The press is considered one of the best functional exercises, due to it’s easy transition to real world movements, such as picking up a box and putting it on a shelf.

-Terry Asher

Gym Junkies

I’m Terry I’m here to help you achieve the body you want. I truly believe anyone can achieve the figure they want, with the proper guidance. Through my eBook I have been able to help thousands of people online lose weight, tone up and get in shape. My goals are to continue to help people all around the world and change people’s life for the better.

13 Comments

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    shoulder press is the workout ……for fitness level.
    thank s alot to guide us with the proper steps to follow while excersing

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    [...] How to do a Shoulder Press [...]

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    hey vic.
    when i do shoulder press or lateral raises, the next day, it will be my traps aching and not my shoulders. i need your advice. thanks.

    • avatar

      I’d have to watch you do the movement, but my guess is that there is a technique issue that needs addressed. The traps are involved in pulling and should not be sore from the pressing movements. Lateral raises maybe, but I haven’t done them or had clients do them for years so can’t speak directly to them.

      Even if you’ve been lifting for a long time, it never hurts to have a trainer or coach check out your form. Even Tiger Woods still uses a coach.

    • avatar

      Why do you not have clients do lateral raises? Do you instead do a cross lift? I would love to hear hard facts on why lateral lifts are not a good move. Thanks

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    Sometimes the elbows forward position can be uncomfortable on the wrists. As much as I’m not a fan of the elbows out-to-the-sides position, it might be more comfortable on your wrists and worth experimenting with. Let us know how it goes!

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    [...] Push Press/Shoulder Press [...]

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    [...] Shoulder Press -  3 sets of 12 reps with the barbell [...]

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    [...] How to do a Shoulder Press [...]

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    [...] perform more than 5 repetitions per set. The movements I use primarily with my own clients are the push press, squat, and the deadlift. The pull up (with additional weight if your fitness level dictates) and [...]

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    [...] perform more than 5 repetitions per set. The movements I use primarily with my own clients are the push press, squat, and the deadlift. The pull up (with additional weight if your fitness level dictates) and [...]

  • avatar

    Hey Vic,

    This is a great guide. Thank you for sharing you knowledge with us all. I’ve been a long-time lurker of the site, and have recently been revisiting some of these articles. I just got myself a pair of olympic dumbbell handles, and was wondering if there was a way to modify the shoulder press for dumbbells… any ideas?

    • avatar

      I prefer the elbows in version of the press as opposed to the elbows out. With dumbbells, I find it feels more natural with your palms facing each other instead of trying to keep them pointing away from you as you would with a barbell.

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