The shoulder press is one of the most essential shoulder exercises in which you press the weight upwards along the vertical axis. It trains the entire shoulder, whereby the focus of the incline bench variation is on the front part of the shoulder and also trains the upper chest.
Grab a barbell slightly wider than shoulder width and sit on an incline bench with a 60° incline.
2
Bring the barbell 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. The barbell is positioned above your upper chest.
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.
Avoid taking momentum from your legs to make it easier to lift the weight up.
Muscle groups
Primary
Shoulder (front)
Secondary
Triceps
Shoulder (lateral / middle)
Tertiary
—
Equipment
Barbell
Inclined bench
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