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Shoulder Press

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Shoulder Press


Primary Muscles:
 
Deltoids

shoulder press muscles

Secondary Muscles: 
Triceps, Trapezius 

Level of Difficulty: (4/10)  

Scale 4

Repetitions: 
     • 10-15 Reps - General toning 
                                                                                                            

 Instructions  
  • Sit comfortably in a chair with your back upright and well supported. 
  • Hold a couple of dumbbells in each hand and raise your arms until your elbows lie just beneath your shoulders. 
  • When ready, gently raise the hands above the head until you arms are straight (but do not lock the elbow joint). 
  • Gently lower the arms as you return to the starting position with your elbow just beneath your shoulders. 
 Teaching Points  
  • Breath out as your raise your arms and breath in as you lower.  
  • Be careful not to arch your lower back and keep it well supported. 
  • Keep shoulders even and ensure both arms move at the same controlled pace, avoid letting your dominant arm move more quickly 
  • Exercise should be slow and controlled, resist the urge to speed the repetition up as your muscles begin to fatigue 
  • Keep your legs at 90° angle and feet under knees 

 Adaptations  
  • Use a lighter weight 
  • Decrease the range of movement 
  • Alternate Arms  
 Progressions  
  • Increase weight 
  • Sit on a swiss ball  
  • Perform the exercise standing