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. All you need for this exercise is a long Theraband and a bench or chair and you can do it at home or in the gym.
Exercise
Shoulder press
Sitting
Type: Unilateral
Rest: 150s
Equipment: Fitnessband lang
Tutorial
1
Sit on a bench and clamp a Theraband between your butt and the bench. Grasp the ends of the band with your hands.
2
Bring your arms into 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. Fix your shoulder blades and bend your elbows slightly inwards.
3
Forcefully push the band straight up until your arms are almost fully extended and above your head. Hold the position briefly and exhale.
4
Slowly lower the band 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.
Make sure you choose the right band for you (resistance, length).
Note: You can use the grip width to regulate the resistance of the band. If you make the band shorter, the resistance will be higher and the exercise will be harder. Long bands can also be folded in the middle to halve their length and increase the resistance.
Muscle groups
Primary
Shoulder (front)
Secondary
Triceps
Shoulder (lateral / middle)
Chest (upper)
Tertiary
—
Equipment
Resistance band long
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