Today I’m sharing 5 different ways to perform the shoulder press.
Shoulders really shape your body, they are basically the muscle responsible for making you look good in that tank top. 😉 Most people usually stick to the basic and perform the shoulder press only – but by changing your grips, equipment you’re using and the way you perform your exercise you are creating more of a base for your muscles for build on.
Get out those sexy tank tops!
I’m focusing specifically on the shoulder press today because it is one of the best exercises to build and shape your shoulders. There are many different ways to perform the shoulder press, but I will be focusing on my top 5 that I think are the best bang for your buck. Even though there’s various ways to perform the shoulder press, there’s no need to perform them all in one day. Switch things up every few weeks, or every workout if you’d like. Basically, if you’re always performing the same exercises, you’re not going to see the same kind of results – or any for that matter as you would when you’re constantly shocking your body with new moves.
All of these different shoulder presses target the same muscle; anterior deltoids. If you begin adding these exercises to your workouts now, in a few months time when Summer arrives your shoulders will be ready to come out and say hello!
To perform the following exercises, you will need:
A set of dumbbells or a single dumbbell
BARBELL MILITARY PRESS
REVERSE GRIP BARBELL PRESS
You can see how the reverse grip barbell press is very similar to the military press. The only difference is…..the reverse grip. I like to perform the reverse grip with a barbell using a close grip to really target the inside of the anterior delts.
You can also change your grip to a wide grip doing both military and reverse grip barbell presses.
KNEELING ALTERNATING SINGLE ARM DUMBBELL SHOULDER PRESS
SINGLE ARM KNEELING DUMBBELL SHOULDER PRESS
Using dumbbells to perform single arm shoulder presses are a great way to help build up your weak side. I know my right side is usually weaker when it comes to shoulders so I like to focus on single arm exercises to help really build the muscle.
Sometimes when you’re using barbells (for example) your stronger arm will take over and your weaker side won’t get as much force in the muscle. This doesn’t’ happen when you single out your exercises as above.
DUMBBELL ARNOLD PRESS
Finally, what’s talking about shoulder presses without the arnold press. This exercise is a great way to help build up muscle, along with hand/eye coordination. If you are the kind of person who usually works out in front of a mirror (I’m looking at you gym rat!) then change things up and try this exercise without the mirror – you may be in trouble!
Start with a slow weight and work your way up until you are comfortable with the exercise.
In all of these pictures, I am kneeling and all of these exercises can be done kneeling; on the floor or using a bosu ball, you can also sit on a bench or a stability ball or stand.
You can also get all superwoman by performing the exercises while standing one leg!
I like to stand on the side of the body that I’m singling out for the exercise I’m performing. You can make it even trickier by standing on the opposite foot – but this usually causes stability issues – which means you may need to lower your weight and increase your reps in order to get the same value.
If you’re looking for a big muscle burn out – skip the one foot stance – go all out with two feet and a heavy weight and show those shoulders what you’re made of!