Shoulder Press
Equipment Needed
About This Exercise
A compound exercise that targets the deltoid muscles of the shoulders, as well as the triceps and upper chest.
How to Perform
- 1
Setup
Stand with feet shoulder-width apart or sit on a bench with back support. Hold a dumbbell in each hand at shoulder height, palms facing forward, elbows bent at about 90 degrees.
- 2
Brace Your Core
Engage your core and maintain a slight natural arch in your lower back. Keep your chest lifted and shoulders pulled back and down.
- 3
Press Up
Press the dumbbells straight up overhead, extending your arms fully without locking your elbows. The weights should come together slightly at the top.
- 4
Lower with Control
Slowly lower the dumbbells back to shoulder height with control, keeping tension in your shoulders throughout. Avoid letting the weights drop quickly.
Form Tips
- •Keep your core engaged to protect your lower back
- •Press the weights straight up, not forward
- •Avoid arching your lower back excessively
- •Control the weight on the way down
Common Mistakes to Avoid
- •Arching the lower back excessively
- •Pressing the weights forward instead of straight up
- •Shrugging shoulders up toward the ears
- •Using momentum by bouncing or jerking the weights
Muscles Worked
Primary
Secondary
Related Exercises
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Arnold Press
Front Deltoid, Middle Deltoid, Shoulders
A shoulder press variation that rotates the palms from facing you to facing forward during the press. This rotation engages all three deltoid heads, making it one of the most complete shoulder exercises.
Single Arm Arnold Press
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A unilateral variation of the Arnold Press performed one arm at a time. The single arm execution increases core engagement and helps identify and correct strength imbalances between sides while targeting all three deltoid heads.
Incline Push Ups
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A push up variation performed with hands elevated on a bench or step. The incline angle reduces the load compared to standard push ups, making it a great progression for beginners or a useful warm-up for advanced athletes.
Knee Push Ups
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A beginner-friendly push up variation performed from the knees instead of the toes. This reduces the load on the upper body while maintaining the same movement pattern, making it an excellent progression toward full push ups.
Push Ups
Chest, Shoulders, Triceps
A foundational bodyweight exercise that targets the chest, shoulders, and triceps. Push ups build upper body pressing strength and core stability, and can be performed anywhere with no equipment.
Close Grip Push Ups
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A push up variation with hands placed close together, shifting emphasis from the chest to the triceps. This narrow hand placement increases tricep activation while still working the chest and shoulders.
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