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TRAIN THE SAME BODY PART

ALL SHOULDERS EXERCISES

01Dumbbell Shoulder Press4 × 8–1002Lateral Raise4 × 1203Arnold Press3 × 8–1004Front Raise3 × 1205Reverse Fly3 × 12–1506Cable Upright Row3 × 1007Face Pull3 × 1508Landmine Press3 × 10 / side09Dumbbell Shrug3 × 1210Wall Slide3 × 1211Barbell Military Press4 × 6–812Machine Shoulder Press3 × 8–1013Cable Lateral Raise3 × 12 / side14Leaning Lateral Raise3 × 12 / side15Rear-Delt Row3 × 10–1216Reverse Pec Deck3 × 12–1517Incline Y-Raise3 × 1218Cuban Press3 × 1019Bottoms-Up Kettlebell Press3 × 8 / side20Plate Front Raise3 × 12

UPPER BODY / VERTICAL PUSH

Shoulder Press

An overhead press for shoulder strength, triceps, and trunk stability.

SETS / REPS3 × 8–10
REST90 sec
LEVELIntermediate

MOVEMENT ILLUSTRATION

SEE THE MOVEMENT.

A six-frame Shoulder Press reference. Follow the setup, controlled working path, return, and reset with the same form.

Shoulder Press technique — set position

01SETBuild a stable starting position.

Shoulder Press technique — brace position

02BRACECreate tension before moving.

Shoulder Press technique — lower position

03LOWEREnter the range with control.

Shoulder Press technique — work position

04WORKMove through the strongest path.

Shoulder Press technique — return position

05RETURNControl the return phase.

Shoulder Press technique — reset position

06RESETFinish balanced and repeat.

DO

WHAT YOU NEED TO DO

  • Avoid leaning back
  • Finish over mid-foot
  • Keep wrists stacked
  • Finish each set with clean technique
DON'T

WHAT TO AVOID

  • Do not press through pinching or sharp shoulder pain.
  • Do not lean back or use the legs unless the variation requires it.
  • Do not swing the weight through the difficult range.

STEP BY STEP

MOVE WITH CONTROL.

  1. Stand with dumbbells at shoulder height and feet stable.
  2. Brace your abdomen and keep ribs stacked over pelvis.
  3. Press overhead until arms are long without shrugging.
  4. Lower the weights to shoulder height under control.
STOP IF SOMETHING FEELS WRONG.

Muscle effort is expected; sharp pain, dizziness, numbness, or unusual discomfort is not. Reduce the load or range, stop the exercise, and seek qualified guidance when needed.