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Shoulder Press

Strong shoulders. Better posture. More confidence.

Press up, stand tall, and feel unstoppable. A compound exercise that targets your shoulders while engaging your upper body and core. Great for building strong, balanced shoulders and improving upper body strength.

Shoulder Press guide

Benefits

  • Builds strong, balanced shoulders
  • Improves upper body strength
  • Enhances posture
  • Supports daily activities
  • Boosts confidence
  • Can be done anywhere

Muscles worked

Anterior Deltoids Lateral Deltoids Triceps Upper Chest Core
How to do it

Step by step

1

Start

Sit on a bench with back support. Hold a dumbbell in each hand at shoulder level, palms facing forward.

2

Press

Push the dumbbells up overhead until your arms are fully extended.

3

Top

Your arms should be straight but not locked. Dumbbells over shoulders.

4

Lower

Slowly lower the dumbbells back down to shoulder level with control.

5

Repeat

Perform for the recommended reps, keeping your core tight and posture strong.

Variations

Find your version

1. Seated Dumbbell Shoulder PressBeginner
  • More stability
  • Great to learn form
2. Standing Dumbbell Shoulder PressIntermediate
  • Adds a core challenge
3. Arnold PressAdvanced
  • Increases shoulder activation

Common mistakes to avoid

  • Using too much weight
  • Arching your lower back
  • Flaring elbows out too much
  • Not lowering with control
  • Not using full range of motion
Reps & sets guide

How much, how often

LevelRepsSetsRest
Beginner8–122–360–90 sec
Intermediate10–153–460 sec
Advanced12–204–545–60 sec

Choose a weight that challenges you but allows good form.

Tips for best results

  • Keep your core tight
  • Sit or stand tall
  • Press in a straight line up and down
  • Breathe out as you press up
  • Breathe in as you lower
  • Consistency = results

Keep showing up for yourself.

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