The shoulder press is a very good exercise for you to increase the size and strength of your anterior shoulder but also works the triceps and upper trapezius, this will help you to have more strength to perform exercises that need the anterior shoulder.
Technique
First, sit on a bench with a backrest and position yourself so that your eyes are level with the bar or dumbbells. Your feet should be flat on the ground for greater stability.
Second, use a grip slightly wider than shoulder width to maximize work on the deltoids.
Third, maintain scapular retraction to stabilize and protect the shoulder joints. This can be achieved by bringing the shoulder blades together and lowering them.
Fourth, lift the weight directly overhead, making sure your elbows are slightly in front of your body at the bottom of the movement, also avoiding completely locking your elbows at the top of the movement.
Fifth, inhale as you lower the weight to the starting position with control, bringing it to about chin level, and exhale as you raise it.
Common Mistakes
This can generate a strong tension in the lumbar area and therefore increase the risk of suffering a serious injury.
Not keeping the shoulder blades retracted is a common mistake and causes your shoulders to round and compress causing poor posture during exercise.
Swinging during the execution of the exercise causes a lower muscle gain because when swinging you work other muscle groups than the one you should be working.
Locking the elbows, which places stress on the elbow joints and can lead to long-term injury.
Tips
Perform the shoulder press both seated and standing so that you can vary the stimuli and the work you perform while improving your stability and the strength of other muscle groups.
If you are not comfortable with the common shoulder press you may consider switching to its variations such as the military press behind the head (although this exercise will require flexibility and may also be more demanding on your shoulders).
Remember that the barbell or dumbbell when doing the shoulder press must reach the clavicle and not the chest, so you will have an impeccable technique and avoid possible injuries.
Complementary exercises
Arnold Press
The arnold press is a strength exercise that focuses on the deltoid muscles but also within this same exercise the triceps and upper trapezius work, unlike the traditional shoulder press the arnold press has an external rotation of the wrists during the movement, this makes you can work the shoulder muscles from different angles and thus deepen the muscle contraction.
First, sit on a bench with a backrest or stand with your feet shoulder-width apart, holding each dumbbell with each hand at shoulder height with your palms facing inward.
Second, extend the arms upward and while doing so, externally rotate the wrists so that the palms are facing forward all the way to the upper position.
third, slowly lower the dumbbells to the starting position doing the same rotation movement but in the opposite direction, do not forget to inhale when you are lowering the dumbbells and exhale when you have raised them.
Shoulder Press Machine
The machine shoulder press is a variant of the traditional shoulder press where a specific machine is used to perform this exercise, this machine is very useful because it provides a fixed path of movement and an additional support, so if you want to isolate the work on your shoulders this is an excellent option.
First, adjust the height of the seat and the position of the pads so that you feel comfortable and safe. If you need a guide, you can position the machine so that it has a movement very similar to the one you do when you perform a conventional shoulder press.
Second, sit on the machine and keep your back straight and feet flat on the floor while pushing the handles up until your arms are extended, to make the first repetition easier, inhale and push the handles and then you can perform the exercise.
Third, when you are doing the shoulder press on the machine inhale when you lower the handles and exhale when you push the handles, pause in the concentric phase and then push so you can maximize gains
How many calories do you burn with Shoulder Press?
The number of calories you burn doing shoulder press depends on your body weight, the intensity of the exercise, the duration, and your basal metabolism. Here is an estimate:
For a 70kg (154lbs) person:
-Moderate workout for 30 minutes: 100-150 calories
-Intensive workout for 30 minutes: 200+ calories
Note: These are estimates. Use a heart rate monitor or a fitness app for a more precise calculation.
