Weighted Standing Shoulder Press
Develop strong shoulders and triceps with the Weighted Standing Shoulder Press. Press weights overhead from a standing position to build upper body
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Weighted Standing Shoulder Press
Bodyweight Standing Military Press
Shoulders · Body weight
Seated Shoulder Press on a Chair
Shoulders · Body weight
Weighted Plate Standing Lateral Raise
Shoulders · Weighted
Weighted Plate Standing High Front Raise
Shoulders · Weighted
Description
A strength exercise that targets the shoulders and triceps, by pressing weights from shoulder level to above the head.
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How to do Weighted Standing Shoulder Press
- 01Setup
Stand tall with your feet shoulder-width apart and your core braced. Hold a dumbbell in each hand at shoulder height, palms facing forward, with your elbows pointing slightly forward.
- 02Setup
Ensure your gaze is straight ahead and your spine remains neutral, avoiding any excessive arch in your lower back.
- 03
Inhale, then exhale as you powerfully press the dumbbells straight overhead until your arms are fully extended but not locked out at the elbows.
- 04
Control the movement as you slowly lower the dumbbells back down to the starting shoulder height, maintaining tension in your shoulders and core.
- 05
Ensure the dumbbells descend in a controlled path, keeping your elbows tracking slightly forward throughout the eccentric phase.
Tips
- Maintain a neutral spine and brace your core throughout the movement to protect your lower back and enhance overall stability.
- Avoid locking out your elbows at the top of the press to keep continuous tension on the shoulders and prevent joint hyperextension.
- Press slightly back and up, allowing your head to move slightly forward as the weights clear, then bring it back to neutral at the top of the movement.
- Control the eccentric (lowering) phase for 2-3 seconds to maximize muscle engagement and promote greater hypertrophy.
Common mistakes
- Arching the lower back excessively during the press can lead to injury; fix this by bracing your core tightly and tucking your pelvis slightly to maintain a neutral spine.
- Flaring elbows out to the sides too much can put undue stress on the shoulder joint; fix this by keeping your elbows slightly forward, creating a more stable and safer pressing path.
- Using momentum from the legs or torso to lift the weights reduces effective shoulder activation; fix this by performing the movement with controlled strength, initiating the press purely from your shoulders and triceps.
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Get Ellim — FreeQuestions
Is Weighted Standing Shoulder Press good for beginners?
Weighted Standing Shoulder Press is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Weighted Standing Shoulder Press?
You need Weighted to perform Weighted Standing Shoulder Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Weighted Standing Shoulder Press?
Maintain a neutral spine and brace your core throughout the movement to protect your lower back and enhance overall stability. Avoid locking out your elbows at the top of the press to keep continuous tension on the shoulders and prevent joint hyperextension. Press slightly back and up, allowing your head to move slightly forward as the weights clear, then bring it back to neutral at the top of the movement. Control the eccentric (lowering) phase for 2-3 seconds to maximize muscle engagement and promote greater hypertrophy.
What are common mistakes when doing Weighted Standing Shoulder Press?
Arching the lower back excessively during the press can lead to injury; fix this by bracing your core tightly and tucking your pelvis slightly to maintain a neutral spine. Flaring elbows out to the sides too much can put undue stress on the shoulder joint; fix this by keeping your elbows slightly forward, creating a more stable and safer pressing path. Using momentum from the legs or torso to lift the weights reduces effective shoulder activation; fix this by performing the movement with controlled strength, initiating the press purely from your shoulders and triceps.
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Free · iPhone only · Available on the App Store