Toolbox Aid

May 23rd, 2023 3:36 PM Mr. Q Categories: Barbell

Type:

Equipment:

The shoulder press, also known as the overhead press, is a compound exercise that primarily targets the deltoid muscles of the shoulders, while also engaging the triceps and upper back. It involves pressing a barbell or dumbbells from shoulder level to an overhead position.

Possible Stretches to do prior to exercise:

• Shoulder stretches
• Arm circles

Warmups to do prior to exercise:

• Perform light cardio exercises like jogging or jumping jacks to increase blood flow and warm up the body.
• Do some dynamic stretches for the upper body, such as arm swings or shoulder rotations.

How to select the proper weight: Choose a weight that challenges your shoulder muscles while allowing you to maintain proper form and control throughout the exercise. Start with a lighter weight if you’re new to the exercise and gradually increase the weight as you become more comfortable and stronger. The weight should not compromise your form or put excessive strain on your joints.

Proper form:

1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a barbell or dumbbells at shoulder level with an overhand grip, hands slightly wider than shoulder-width apart.
2. Keep your core engaged, chest up, and back straight.
3. Inhale and press the barbell or dumbbells overhead by extending your arms, avoiding any excessive arching of the lower back.
4. Keep your head straight, avoiding leaning your head forward or backward.
5. Pause briefly at the top, ensuring that your arms are fully extended without locking out your elbows.
6. Exhale and lower the barbell or dumbbells back down to shoulder level in a controlled manner.
7. Repeat the movement for the prescribed number of reps.

How to reduce the difficulty: To make the exercise easier, you can:

• Use a lighter weight or no weight at all, focusing on mastering the movement and maintaining proper form.
• Perform the exercise seated on a bench, which provides more stability and support.

How to increase difficulty: To make the exercise more challenging, you can:

• Increase the weight you’re using, either by adding more weight plates to the barbell or using heavier dumbbells.
• Slow down the tempo of the movement, emphasizing the controlled lowering phase.
• Perform the exercise standing on an unstable surface, such as a balance board or Bosu ball, to engage more stabilizer muscles.

Reps:

• Beginner: 8-12 reps
• Intermediate: 12-15 reps
• Advanced: 15-20 reps

Estimated time for exercise: 10-15 minutes