Shoulder Press

This exercise strengthens the shoulder muscles.

Either standing with legs a shoulder-width apart, or sitting on a bench with your back vertical, hold a weight in each hand at shoulder level. Your arms should be completely bent with your elbows pointing straight at the ground and the weights held up near the shoulders.

Summary:

Do not twist your torso to help extend the weight upward. This is a sign that you are using too much weight or the shoulders have become fatigued. Keep proper form - the only things moving are the arms with the work being done by the shoulders (deltoids) only.

To build muscle, push a heavier weight up with power (an explosive thrust), then let it down slowly. This type of "down slow" repetition is called a "negative" repetition and makes the contracted muscle stretch and breakdown slightly. The body will then sense a need for repair and naturally build more muscle mass in the shoulder.

This thrust-then-slow technique works with most exercises to build muscle mass. Skip a day before repeating the exercise if building muscle.

Reprinted by permission of the American Council on Exercise.

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Date Published: 2002-02-19