Let's discover all the secrets to fully master the shoulder press.
Index
What is the shoulder press?
The shoulder press is a where exercise the load is pushed up by the arms; is also known as military press, slow forward or overhead press.
Tools such as barbell, dumbbells or the appropriate machinery can be used.
How is the shoulder press performed?
- Start with the barbell resting on your collarbones with the pinch (made with three fingers) shoulder width apart
- Raise the barbell high above your head, extending your elbows
- Maintain the position for a few seconds and return to the starting position.
Muscles involved
This exercise allows you to train different muscle groups:
- pectoral (chest)
- Deltoids (shoulders)
- Triceps (arms)
- Trapezius (upper back)
- Core (standing requires balance).
Benefits 
There are several benefits of performing the shoulder press:
- Force and size of the shoulder muscles
- Strength and size of the triceps muscles
- Trapezius muscle strength and size
- Strength in the core muscles, such as oblique abdominals, lower back, and spinal stabilizers
- It can improve performance in performing other exercises such as the bench press.
Shoulder press: common mistakes
It is important to do this exercise correctly to get the maximum benefit and avoid injury; the correct shape can vary from person to person, as body type and bone formation vary.
Here are 5 mistakes to avoid:
- incorrect position of the feet: the position of the feet must be wide enough to give stability to the body when lifting, which means no less than the width of the hips
- incorrect position of the arm and shoulder: when lifting the elbows must point forward and lock at the top so as to reach the full range of motion; widened elbows can cause shoulder injuries and triceps not aligned with the wrists may not support weight well
- lifting the barbell incorrectly: if the bar is lifted too far or too far back, you can lose your balance; lifting it too far forward can also work different muscles such as the anterior delts; this will prevent you from increasing the load and finishing your intended reps
- neck and back are not aligned: the lower back should not be arched or hypertensive when performing, but should be in a neutral position, with a slight arching of the upper part as you lift the load. The neck should be slightly extended forward after the barbell has been raised to ensure that the spine is not too arched
- too heavy load: if the barbell is too heavy, it is difficult to perform the movement correctly and the chances of accident.
And you, have you already included the shoulder press in your workout? Let us know in the comments!
We have activated a lot of discounts on our Telegram Fitness & Sport channel: from 30 to 70% on all sports categories! Find it all here ????