THE SHOULDER PRESS is an excellent upper body exercise that really targets the muscles of the shoulders, triceps and upper back.
There are up to half a dozen variations of it but we’re going to keep it simple for the time being.
The most important thing, especially for people who may be new to lifting weights, is to protect your back at all times during the movement.
The best way to achieve this is to use a bench with a back support and keep your spine pressed firmly up against it throughout the movement.
If it’s your first time you might want someone to ‘spot’ you with weights. That is, someone to place weights into your hands as picking them off the floor and raising them to the starting position is a potentially dangerous movement.
Starting position; With your back firmly pressed up against the back support and your feet planted squarely on the floor, flex your elbows and take a dumbbell in each hand, palms facing forward.
Action; Lean your head back until it touches the back support and stare straight ahead, taking a deep breath in.
Now exhale and lift the weights straight up over your head while keeping your arms rigid throughout.
Bring the weights together to touch above your head.
Hold for a second and slowly lower to the starting position. Doing the movement slower recruits more muscle fibres and this it is also a much harder workout than one that is rushed.
To advance the exercise, perform it while standing up.
This should only be done if you’re sure of the movement and have experience of same.
Remember, posture is critically important to get the most out of the workout, and to keep you safe.
The starting position is as follows;
Stand with your feet slightly wider than shoulder width and bend the knees slightly. Keep your back straight and look straight ahead at all times. Hold the dumbbells in such a way that they’re resting just above your shoulders, almost touching your ears.
Take a deep breath in and raise the weight over your head as you exhale, holding for a second with your arms fully locked out above your head. Inhale and lower to the starting position.