Want shapely shoulders? Sculpt them well by mastering the shoulder press exercise with our top advice
Proven to help build strong and lean shoulders, the shoulder press is a great move for working all three heads of your shoulder muscle, collectively called the deltoid and made up of the anterior, lateral and posterior heads. The move also works the trapezius, triceps and rotator cuff muscles. Not only will this exercise help sculpt strong and defined shoulders, but it will also help to build functional strength, improve bone health and density, and increase stability while strengthening the muscles you use in everyday life.
How to do a shoulder press
Stand with a medium-weight dumbbell in each hand. Bend your elbows to 90 degrees, dumbbells at ear level and palms facing forward. Straighten your arms to press the dumbbells overhead, then return to the start with control. Repeat.
- Keep your core tight and back straight. You shouldn’t feel any pain in your lower back
- To get the most contraction out of your shoulder muscles, don’t fully extend your arms or touch the dumbbells together
- Drive up the weights as explosively as possible, but control them on the descent for maximum tension
- Keep your head neutral and facing forward. Don’t look at the ceiling or your weights while you press up
- Keep a slight bend in the knees. Don’t lock them out, or use them to push the weights up
The stability way – one arm/leg balance to shoulder press
Why: You may need to drop down a weight, but standing on one leg whilst pressing just one dumbbell will test your balance and co-ordination. Using just one weight will also help develop strong, balanced shoulder muscles.
- Stand on your left leg and drive your right leg up into a running stance.
- Hold one dumbbell by your left side, and another dumbbell in your right hand to the side of your right shoulder.
- While balancing on your left leg, straighten your right arm to push the weight overhead.
- Lower to the starting position and repeat, then switch sides.
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The cardio way – dumbbell alternating shoulder press to twist
Why: Adding a twist will make the dumbbell shoulder press a more dynamic move, which will not only get the heart rate up but also target the core and obliques.
- Stand holding a pair of dumbbells just outside your shoulders, with your elbows bent and palms facing each other.
- Rotate your torso to the right as you press the dumbbell overhead with your left hand, at a slight angle above your shoulder.
- Reverse the movement back to the start, then rotate to your left and press the dumbbell in your right hand overhead. That’s one rep, continue alternating.
