The shoulder press (or overhead press) is one of the ‘big 5′ compound exercises, crucial for developing upper-body strength. This exercise primarily targets the deltoid muscles while also engaging the triceps and upper chest. It helps improve shoulder stability and overall strength.
The overhead press was once seen as the ultimate display of strength and is one of the original Olympic lifts. While many people today focus on the bench press, the overhead press offers greater benefits and carryover, more closely mimicking real-world actions like lifting objects overhead.
How to Shoulder Press
Form is key to maximizing the effectiveness of the shoulder press. It may seem like a simple movement, but it becomes challenging to perform correctly, especially as you start lifting heavier weights closer to your maximum capacity. At Studio X, we recommend starting with a seated shoulder press (with dumbbells), or use our shoulder press machine to strengthen the muscles, before moving to a standing barbell overhead press.
- For beginners: Sit on a bench with back support
- Hold a dumbbell in each hand at about neck height, palms facing forward and elbows in a 90-degree angle.
(The elbows will be slightly in front of your body.) - Press the dumbbells directly overhead by extending your elbows and pushing your hands upward.
(Keep your back straight during the lift. Avoid leaning back or arching.) - The dumbbells will reach the top of the movement over your head but do not lock the elbows.
- Slowly lower the dumbbells back to the starting position, keeping the tension in your shoulders.
Fixing common mistakes
Do not press out of alignment. The dumbbells or bar should follow a vertical path up and down. When you use a bar for shoulder presses, you will have to move your head back slightly to keep a straight path.
A major reason for pressing out of alignment is poor mobility in the mid-back. We spend our days hunched and slouching, but thoracic immobility can also be caused by cycling or carrying and feeding babies. Exercises to improve your mobility and posture are wall slides, foam roller spine flexion, and ‘supermans’.
Focus on keeping the spine straight and the shoulders upright but not tensed. This means engaging the core muscles to prevent your lower back from arching. If you begin to feel your lower back arch as you reach the top of the movement, take a step back and use lighter weights or perform the shoulder press seated.
You can add exercises that focus on the muscles around the shoulders and upper back in your workout routine, like rows, lateral raises, and external rotation exercises. These will enhance shoulder stability and help prevent injuries when doing shoulder presses. Core stability exercises like planks will help keep the spine in a neutral position.
Why do Shoulder Presses?
The shoulder press is a fantastic exercise for building upper body strength, which can improve your daily life in various ways: reaching overhead, placing items on a high shelf, or reaching overhead longer when fixing things or changing lightbulbs.
In addition to enhancing your strength, the shoulder press is excellent for improving mobility. By regularly performing this exercise, you can increase your range of motion in the shoulders, which is crucial for maintaining flexibility and preventing injuries.
A strong shoulder press also contributes to better posture, counteracting the effects of slouching and forward head posture, which are common in people who spend a lot of time sitting or working at a desk. This exercise promotes an upright posture, helping you stand taller and look more confident.
Lastly, the shoulder press helps build broad, well-defined shoulders, which can enhance your physical appearance. Broad shoulders not only contribute to a balanced and athletic physique but also create the illusion of a smaller waist, adding to the coveted ‘V-taper’ shape.