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. The machine version is suitable for beginners as the movement is guided. The shoulder press on the machine is also ideal for advanced users to train their shoulders.
Adjust your sitting position and sit on the seat. Grip the handle slightly wider than shoulder width with your left hand.
2
Bring your left arm into 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 handle straight up until your left arm is almost fully extended and above your head. Hold the position briefly and exhale.
4
Slowly lower the handle 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. You can hold on to where with your other hand.
Muscle groups
Primary
Shoulder (front)
Secondary
Triceps
Shoulder (lateral / middle)
Tertiary
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Equipment
Shoulder press
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