Shoulder Press

Rett Varner Danny Bello

Technique

• Hands shoulder width apart on dumbbells or barbell

• You could be seated or standing with a slight arch in lower back

• Keep your feet firmly planted on ground

• Press dumbbells up and above head as shown

Spotting

• Spotter should be behind the person performing the lift

• When spotting is needed, place hands under the lifter’s elbows and use as much force as needed to get full range of motion

Major Muscles

• Primary muscles involved are the anterior and medial deltoids

• Secondary muscles that are stressed are the triceps, trapezius, and upper pectoral muscles

Variations•There are many variations you can use when performing this lift. Some of the common ones are: •Dumbbell Press, Barbell Press, Single Arm Dumbbell Press, Barbell Press Behind the Back•The Arnold Press is also a common variation in which the hands are rotated during the exercise. The hands are started supine facing your shoulders and are rotated to the prone position above your head.

Problems

• Doing shoulder press behind your back is said to lead to possible neck pain and shoulder impingement.

• Many overhead throwing athletes are instructed to not do shoulder press for fear that it will cause shoulder impingement