The shoulder press is one of the most popular and efficient exercises for increasing your upper body strength and it’s one of the basic components of any workout program.
Over time, people have come up with numerous different ways and tools you can use to switch up your routine, so here are some of the best shoulder press variations you can include in your next upper body workout.
Take a big inhale and on your exhale, press up, extending your arms fully. Inhale and bend your elbows, keeping the resistance, and exhale, pressing up. Continue for eight to 12 repetitions, doing the full exercise two more times.
You can always increase or decrease your resistance intensity by changing your resistance bands. The thicker the band, the harder the resistance.
Long resistance bands.
The perfect resistance bands for your entire body.
Since you’re holding a set of weights, there’s always a risk of injury and activating your core muscles plays an even more important role. When the weight starts feeling heavy, switch for a lighter set or sit down to finish your reps. Go for eight to 12 reps and repeat the whole sequence two more times.
Set of dumbbells
A great way to add resistance to your workouts.
Activate your core muscles and close up your ribcage so you prevent your lower back from arching. Inhale and press the dumbbells up until your arms are completely straight. Exhale and bring the dumbbells back to their starting position, controlling your move with laser focus to prevent injury.
Go for eight to 12 reps and repeat the whole sequence two more times. The weight should feel comfortable and slightly challenging on the last few reps, but if you start feeling like it’s too heavy before you even count to five, switch them up for a lighter set.
One dumbbell for every workout
This is a challenging shoulder press exercise as it’s isolating one side of your body while you’re trying to maintain a still position, balancing on your knee. After eight to 10 reps, do the same thing on the other side. If you feel comfortable, repeat the whole sequence two more times.
Landmine attachment for barbell
Easily attach your barbell for challenging workouts.
Inhale, activate your core and your legs and lift the ball up, extending your right arm. Slowly, and with control, bring the ball back down on your inhale. Exhale and press up. Repeat eight to 10 times and then do the same thing on the other side.
The danger with isolating movements like this single-arm shoulder press is that after a few reps when the weight becomes a bit more challenging, you’ll start sacrificing your form for the weight and compensating with other muscle groups. The goal is to stay as still as possible and only use the working shoulder and arm to perform the movement.
That’s why it’s always best to start with a lighter weight and slowly build up over time.
Medicine Ball for Exercise
Another amazing fitness tool for your at-home workouts.
Sometimes it might be tempting to push your entire upper body through your arms as you lift them, but that might create a large arch in your lower back so avoid the temptation. You can keep the barbell empty or add a set of weights on each side to increase the resistance. Do eight to 12 reps and if you feel comfortable, repeat the whole sequence two more times.
An Olympic barbell to add resistance to your workouts.
Add these creative shoulder press variations to your next workout, but don’t forget to add a variety of shoulder exercises for a more well-rounded upper body routine.