Shoulder Press

1. Begin by sitting or standing with a dumbbell in each hand, palms facing forward. If standing, keep your feet shoulder-width apart.
2. Raise the dumbbells to shoulder height, keeping your elbows bent at a 90-degree angle. This is your starting position.
3. Exhale and press the dumbbells overhead until your arms are fully extended. Keep a slight bend in your elbows at the top of the movement.
4. Inhale and lower the dumbbells back to shoulder height, returning to the starting position.
5. Perform the exercise in a controlled manner, avoiding swinging or jerking motions.
6. Engage your core muscles throughout the movement to maintain stability.
7. Keep a neutral spine, avoiding excessive arching or leaning backward.

1. If you're new to the exercise, start with lighter weights to focus on proper form before gradually increasing the load.
2. Aim for a full range of motion by lowering the dumbbells to shoulder height and pressing them overhead.
3. Keep your wrists straight and aligned with your forearms throughout the movement to reduce strain on the wrists.
4. Position your elbows slightly in front of your body rather than directly at your sides to engage the shoulder muscles effectively.
5. Exhale during the lifting phase (pressing overhead) and inhale during the lowering phase to coordinate your breathing with the movement.

Easier

• Perform the shoulder press while seated on a bench or chair to provide stability, especially if you have lower back concerns.
• If you're working on balance or addressing muscle imbalances, consider doing a single-arm shoulder press with one dumbbell at a time.
• If dumbbells are not available, use a shoulder press machine at the gym to achieve a similar movement.
• Experiment with a neutral grip (palms facing each other) if you experience discomfort with a palms-forward grip.
• If you have mobility limitations, perform the shoulder press through a partial range of motion that feels comfortable for you.