The shoulder press is one of the most essential shoulder exercises in which you press the weight upwards along the vertical axis. The entire shoulder is trained, with the focus on the front and middle part of the shoulder. The version on the flat bench activates the core muscles more than the version with a backrest.
Exercise
Shoulder press
Sitting, Home
Type: Unilateral
Rest: 150s
Equipment: Kurzhantel
Tutorial
1
Take a dumbbell in each hand and sit on a bench/chair. Keep your back upright and straight.
2
Bring the dumbbells to the starting position by positioning your forearms so that they are perpendicular to the floor. Your wrists are above your elbows and your palms are facing forward. Keep your shoulder blades fixed and bend your elbows slightly inwards.
3
Powerfully push the weight straight up until your arms are almost fully extended and above your head. Hold the position briefly and exhale.
4
Lower the weight slowly and in a controlled manner until you are back in the starting position. Your hands should be close to your shoulders. Breathe in as you do this.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
Engage your core muscles and keep your back straight throughout the exercise. Fix your shoulders by pushing them back and then down. Use the full range of motion by going all the way down until your hand is close to your shoulder. Bring your elbows in slightly to create a more ergonomic position for your shoulders. Make sure your forearm is perpendicular to the floor and your wrist is above your elbow. Keep your wrist straight so that it is in line with your forearm.
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Muscle groups
Primary
Shoulder (front)
Secondary
Triceps
Shoulder (lateral / middle)
Chest (upper)
Tertiary
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Equipment
Dumbbell
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