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Shoulder PressThe shoulder press is a great compound ( involving more than one muscle group) exercise that stresses the anterior and medial deltoids. Secondary stress is placed on the triceps muscles of the arms. There are two variations in the shoulder press; the front press or military press and the behind-the-neck press. Both are good shoulder mass builders, although presses behind the neck are a very direct front deltoid movement, more direct than doing them in front. There is also more stress on the Trapezius muscles and less on the upper pectorals. Some people find behind-the-neck pressing difficult to perform comfortably, therefore many beginners tend to do shoulder press at the front. Shoulder presses can also be done sitting or standing. The purpose for sitting down during the exercise is to prevent unwanted backward lean, thereby improving the isolation on the deltoids.
How to perform the Shoulder Press: If you are not using racks to position a barbell at shoulder height then follow these directions. Grasp a barbell with an overhand grip and position the hands slightly wider than shoulder width. Straighten your arms, dip your hips and pull the barbell up to your shoulders with a coordinated action of your legs, back and arms. Rotate your elbows directly beneath the bar. Stand erect with your feet set about shoulder width apart. Push the barbell by straightening your arms up past your face until elbows lock directly above your shoulders. Slowly lower the weight back to the starting position and repeat for the desired number of repetitions.
Shoulder Press Start:
Shoulder Press Midway:
NB: Remember to have a training
partner position behind you when shoulder pressing!!! Breathing technique for Shoulder Pressing. Exhale as the Barbell is pushed up, inhale as the Barbell is lowered. Shoulder Press exercise tips: To avoid having to clean the weight up to the starting position try using barbell stands to position the bar at shoulder height. Try not to lean forwards or backwards during the exercise. Also do not close your eyes when it becomes tough as you can lose balance and drop the weight. Use light weights until you're comfortable with the shoulder press exercise. Shoulder presses can be done safely on a universal smith machine rather than using free weights.
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