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 one-armed version allows you to concentrate on just one side. You can do this exercise to compensate for muscular imbalances.
Exercise
Shoulder press
One-armed, seated
Type: Unilateral
Rest: 150s
Equipment: Bank, Kurzhantel
Tutorial
1
Take a dumbbell in your left hand and sit on an almost completely upright bench (approx. 80°).
2
Bring the dumbbell to the starting position by positioning your forearm so that it is perpendicular to the floor. Your wrist is above your elbow and your palm is facing forward. Fix your shoulder blades and bend your elbow slightly inwards.
3
Forcefully push the weight straight up until your arm is 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 hand should be close to your shoulder. Breathe in as you do this.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions with the left side first and continue with the right side after a 60-second break.
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.
Avoid taking momentum from your legs to make it easier to lift the weight up. You can use your other hand to hold on to something.
.
Muscle groups
Primary
Shoulder (front)
Secondary
Triceps
Shoulder (lateral / middle)
Tertiary
—
Equipment
Bench
Dumbbell
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