The Shoulder Press is a classic and highly effective exercise to strengthen the deltoids and improve overhead mobility. Whether you’re using just bodyweight, light resistance bands, or dumbbells, proper form is key to protecting your shoulders and getting the most out of each rep.
How to Perform the Shoulder Press
What You’ll Need:
- Optional: light resistance (dumbbells, resistance bands, or no weight at all)
Steps:
- Stand Tall: Begin with good posture—feet hip-width apart, core engaged.
- Start Position: Raise both hands to shoulder height, elbows bent. Keep your arms slightly forward in the scapular plane (about 30° in front of your body) to reduce shoulder strain.
- Press Up: Gently press your hands straight up, reaching overhead as far as is comfortable. Focus on not shrugging your shoulders—keep them relaxed and down.
- Control the Return: Slowly lower your hands back down to shoulder height with control.
- Repeat: Perform for desired reps or time, staying within a pain-free range.
Pro Tips:
- Move slowly and with intention—especially on the way down.
- Use light resistance to start, especially if you’re recovering from an injury or new to overhead pressing.
- Stay aware of shoulder position throughout—avoid arching your back or flaring your elbows too wide.
Whether you’re working on shoulder strength, mobility, or stability, the shoulder press is a go-to move that fits into almost any routine.