When you’re looking to build bigger stronger shoulders, the shoulder press is one of the most effective strength training movements. In this article we will teach you the proper shoulder press technique with the right form, to improve your performance and upper body training split.
What Is Shoulder Press
The Shoulder Press is an upper body strength training movement, traditionally performed with dumbbells or a barbell. The weight is pressed vertically overhead, similar the overhead press, military press, Arnold press, and push press. Shoulder press has a wide variety of benefits helping improve strength, optimize body composition, and improve functional movement.
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Should Press Muscles Worked
The shoulder press activates and works the deltoids, specifically the anterior and lateral deltoid. The front deltoid is responsible for generating the majority of power in the overhead motion. The triceps, upper chest, traps, and core are also secondary muscles which are activated during the shoulder press.
Shoulder Press Benefits
1. Upper Body Strength
Like many other resistance training movements, shoulder press builds more strength and size supporting more muscle growth in the entire upper body including the pectorals, deltoids, triceps, and trapezius, More upper body strength translates directly to better overhead functionality, stability and strength, which can benefit athletic performance and overhead Olympic lifts, such as clean and jerk and snatch.
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2. Functional Movement
Function, means purpose, therefore, functional training is training for a specific purpose. That purpose being to build more strength, balance, and stability recruited to perform common movement patterns while performing everyday activities. Shoulder press can benefit function, core strength, and stability specifically applied to overhead movements and resistance training.
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3. Improved Body Optimization
Resistance training movements such as the shoulder press, will help you burn more body fat, while increasing muscle mass and strength. The more muscle you have, the more calories you will burn at rest.
Resistance training also burns more calories than steady state cardio due to the afterburn effects, otherwise known as EPOC (exercise post oxygen consumption) which elevates metabolism and calories burned post workout.
How To Shoulder Press
Whether you’re using a barbell, dumbbells, or kettlebells, and you’re seated or standing, the movement pattern will be much the same when you shoulder press.
Grab a barbell off the rack, or dumbbells. In the seated or standing position, bring the training implement parallel under your chin and parallel to the floor with your elbows at 90 degrees.
When the weight is sitting at 90 degrees, push the weight overhead with your palms directly the bar or dumbbells, keeping your core tight and head slightly tilted.
Shoulder Press: Takeaway
When it comes to upper body training, your shoulders are fundamental muscle group, which helps improve overall athletic ability and performance. Shoulder press, whether programmed in a workout, or performed as an accessory strength training exercise, can greatly benefit functionality, strength, and increase muscle mass.
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