MUSCLES IT WORKS

Shoulders

HOW TO DO IT

Holding one dumbbell in each hand, stand with your feet shoulder-width apart. Start by keeping your palms facing out, and lift the dumbbells to approximately ear height so that your forearms and upper arms form approximately a 90-degree angle at each elbow. Exhale as you press the dumbbells overhead and together until they almost touch above your head. Inhale as you lower the dumbbells back to the starting position.


SETS & REPS
Do 3 to 5 sets of 10 repetitions (reps).

TIME
Do 1 to 3 sets at 60 seconds per set.

WEIGHT OR RESISTANCE
5- to 15-lb. dumbbells or a resistance band (yellow, green, or red). Most men will start at the upper end of the dumbbell range (or a more difficult resistance band); most women will start at the lower end (less weight or resistance).

EQUIPMENT NEEDED
Dumbbells or resistance band

DON'T DO THIS MOVE IF
you have shoulder problems.

HOW TO KNOW IF YOU'RE DOING IT RIGHT
You should feel your shoulders working during this exercise. To maintain correct form, keep your chest opened and elbows at shoulder height or slightly lower, and maintain approximately 90-degree angles in your arms when lowering back to the starting position. Focus on keeping your abs engaged (belly drawn in) during this movement, especially because your arms move overhead, which puts your low back in a more vulnerable position if your belly isn't engaged.

HOW TO MAKE IT EASIER
Decrease the weight of the dumbbells, try a lateral shoulder raise instead, or alternate right and left arms instead of pressing with both arms at the same time.

HOW TO CHALLENGE YOURSELF OR PROGRESS
If you can do 2 additional repetitions per set or complete 60 seconds without getting tired, consider adding repetitions, time, and/or sets.  For example, instead of doing 10 repetitions for 3 sets, try 15 repetitions for 3 sets. To increase intensity without changing sets or time, try adding weight or using a resistance band (yellow, green, or red) instead. If using a resistance band, choose one with lighter resistance, such as green or yellow, since the range of motion of the overhead press is quite large. To do the overhead press with a resistance band, stand on the band with one or both feet and press the band overhead as described above.


RELATED STORIES:

Jump Squat + Overhead Press + Triceps Extension + Push-Up + Crunch

Squat + Bicep Curl + Overhead Press + Jump Rope + Plank

 

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