The Shoulder Press engages the entire shoulder complex. The shoulder is the most complex muscle group in the body, with a wide range of motion in many different planes of motion. There are countless exercises that target specific shoulder muscles, but often they are, in so many words, injuries waiting to happen. The Shoulder Press works the entire shoulder complex and, when done properly, leaves you less susceptible to injury.
Online Personal Training Video: Shoulder Press
How To Do It
1. Stand holding a dumbbell at each shoulder.
2. In one smooth motion press them over your head until your arms are relatively straight and the dumbbells are directly over your shoulders.
3. Shrug slightly, further activating the shoulders.
4. Reverse the motion to return to the starting position.
Online Personal Trainer Tip
1. Two grips are normal: Palms facing forward or palms facing your head (neutral grip). The neutral grip tends to minimize risk of injury. That said, it is an individual choice. Determine for yourself which grip is most comfortable.
2. Do not bounce at the bottom of the movement. Use a controlled motion. This does not mean that the motion need be overly slow, only controlled.
3. At the top of the motion, shrug slightly and hold the position for an instant. This more fully and safely works the shoulder complex and smaller supporting muscles (primarily the rotator cuff).
