Shoulder press: The ultimate guide to strong shoulders | ATLETICA

The shoulder press is one of the most effective exercises for strengthening the shoulders and stabilizing the upper body. Whether you use barbells, dumbbells or fitness equipment, this exercise should be part of every training plan, as it not only builds strength, but also improves posture and can prevent injuries. In this article, you will learn everything you need to know about the front press, from the correct technique to the best equipment to optimize your training.

What is shoulder press?

Shoulder presses, also known as military presses, are a popular strength exercise designed primarily to strengthen the muscles in the upper body, especially the shoulders. They typically involve using a barbell or dumbbells that are pressed up overhead from shoulder height.

It is one of the basic exercises in strength training because it not only builds strength but also helps to stabilize the shoulder joints and improve overall posture. Military Press can be performed both standing and sitting, depending on your training goal and individual preferences.

The exercise is suitable for both beginners and advanced athletes and offers the opportunity to work with moderate to heavy weights to effectively increase shoulder strength.

Which muscles are trained in the military press?

Shoulder presses work several muscles in the upper body, with the focus being on the shoulder muscles. The main muscle groups trained in this exercise are:

1. Deltoid muscle (deltoideus muscle)

• The deltoid muscle, which determines the shape of the shoulder, is the primary muscle activated in the military press. It consists of three parts:
• Anterior deltoid muscle (anterior part): Supports raising the arms forward.
• Middle deltoid (lateral part): Helps raise the arms out to the sides.
• Posterior deltoid muscle (posterior part): Is indirectly used and helps with stabilization.

2. Triceps (triceps brachii muscle)

• The triceps, located on the back of the upper arm, is the main muscle that assists in extending the arms. During shoulder presses, it helps push the weight up and extend the elbows.

3. Trapezius muscle (trapezius muscle)

• This muscle is located in the upper back and supports the movement of the shoulder blades. In the military press, the trapezius muscle stabilizes the shoulders and helps with the upward movement of the arms.

4. Chest muscle (pectoralis major muscle)

• Although the pectoralis major is not directly targeted, it helps stabilize the upper body and provides minimal assistance in the lifting movement, especially in the front part of the movement.

5. core muscles

• The abdominal muscles and lower back (especially the erector spinae ) play an important role in stabilizing the entire body during the shoulder press, especially when the exercise is performed standing up. They help keep the body straight and maintain correct posture.

Overall, the Military Press is a very effective exercise that activates not only the shoulders but also many supporting muscle groups in the upper body.

Shoulder Press: The Complete Guide

The front press is a classic strength exercise that strengthens the shoulder and upper body muscles. It is one of the basic exercises in strength training and can be performed with barbells, dumbbells or machines. Below you will find detailed instructions on how to perform the military press effectively and safely.

1. Starting position

• Barbell variation :

• Stand with your feet shoulder-width apart and place the barbell at the height of your upper chest.
• Grip the barbell slightly wider than shoulder width, with your palms facing forward (overhand grip).
• The elbows should be positioned under the barbell.
• Pull your shoulder blades back slightly and keep your upper body upright.

• Dumbbell variation :

• Sit on a bench with a backrest or stand upright with your feet firmly on the floor.
• Hold a dumbbell in each hand at shoulder height, palms facing forward.
• The elbows are slightly below the dumbbells, the arms are at a 90-degree angle.

2. Movement execution

• Start of the movement :

• Breathe in and activate your core muscles to create stability.
• Slowly push the dumbbell up until your arms are fully extended. The movement should be controlled and smooth.
• The barbell or dumbbells should move slightly backward so that at the top they are directly above your head, not in front of you.

• End position :

• At the highest point, your arms are stretched, but your elbows are not completely bent to protect your joints.
• Hold the barbell or dumbbells above your head for a moment while keeping your shoulders stable.

• Repatriation :

• Exhale and lower the weight slowly and in a controlled manner until it is at shoulder height or slightly above.
• Make sure to maintain tension in your shoulders and keep your upper body stable.
• Repeat the movement for the desired number of repetitions.

3. Avoid common mistakes

• Sagging in the lower back : Make sure that your lower back does not arch. Many people tend to overextend their backs when lifting heavier weights, especially when standing. Activate your abdominal muscles to avoid this.
• Pushing too far forward : The barbell or dumbbells should be directly above your head at the highest point, not in front of you. This relieves the shoulder joints and ensures better movement control.
• Moving too fast : The weight should be moved up and down in a controlled manner, without using momentum. A slow execution helps to better activate the muscles and minimizes the risk of injury.
• Elbows outwards : Avoid pushing your elbows outwards too far. They should be slightly under the weight to protect your joints.

4. Variations of the shoulder press

• Barbell shoulder press (standing or seated) :

• This variation trains the shoulders intensively and requires good stability of the entire body, especially when standing. When sitting, the focus is more on the shoulders, as stabilization by the core muscles is less required.

• Dumbbell shoulder presses :

• The dumbbell version allows greater freedom of movement and promotes the stability of both arms equally. It is ideal for balancing muscular imbalances.

• Machine shoulder presses :

• This variant is particularly suitable for beginners or people with joint problems, as the guided movement ensures a stable execution. Machines help to place the load specifically on the shoulders without putting too much strain on the stabilizers.

5. Which muscles are trained in the military press?

The shoulder press is a multi-joint exercise that activates several muscles of the upper body at the same time:

• Primary muscles :

• Deltoid muscle (Musculus deltoideus) : The focus is on the front and lateral part of the deltoid muscle, which is responsible for raising the arm and stabilizing the shoulder joint.

• Secondary muscles :

• Triceps (musculus triceps brachii) : The triceps helps extend the arm and is heavily used during the pressing movement.
• Trapezius muscle (musculus trapezius) : Supports the stability of the shoulders and ensures controlled movement of the shoulder blades.
• Pectoral muscle (musculus pectoralis major) : The front part of the chest muscles supports the pushing movement.
• Core muscles : The abdominal muscles and lower back work actively to stabilize the body and ensure correct posture, especially in the standing variation.

6. Tips for effective shoulder presses

• Breathing : Take a deep breath before pressing the weight and exhale in a controlled manner as you bring the weight up. This will help stabilize the core.
• Repetitions and sets : 3 to 4 sets of 8 to 12 repetitions are suitable for building muscle. To increase strength, 4 to 5 sets of 4 to 6 repetitions can be performed.
• Progressive progression : Start with a weight that you can move safely and with control and gradually increase the weight to build strength and muscle.

The military press is an excellent exercise for strengthening the shoulders, triceps and the entire upper body. Correct execution and correct technique not only increases strength, but also improves shoulder stability. This exercise should not be missing from any strength training plan as it is versatile and effective.

Can you also use fitness equipment for this?

Yes, shoulder presses can be performed using various fitness equipment that makes the exercise safer and more effective, especially for beginners or people with joint problems. These devices provide guided movements and additional stability, making the exercise easier and more controlled. Here are some fitness equipment that is suitable for shoulder presses:

1. Shoulder press machine

• Description : A shoulder press machine offers guided movements and is particularly suitable for specifically training the shoulders without putting too much strain on the stabilizers.
• Advantages :
• Provides stability as the weight is guided along a fixed path.
• Ideal for beginners or people who have problems with free weights.
• Lower risk of injury because the barbell cannot go off track.

2nd Smith machine

• Description : The Smith machine is another machine that allows for guided movements. It works similarly to a barbell, but the bar is mounted in a fixed vertical or slightly inclined rail.
• Advantages :
• Provides guided movement for additional safety.
• Helps with stability so you can concentrate on the pressing motion.
• Especially good for beginners or those who want to focus on increasing strength without the risk of losing balance.

3. Multipress

• Description : A multi-press is similar to the Smith machine, but often offers additional features, such as adjustable safety bars or different grip options. Here, too, the barbell is guided on a fixed rail.
• Advantages :
• Increases safety and stability as movement remains controlled.
• The guided movement minimizes the risk of injury.
• The safety bars provide protection for heavier weights as the barbell can be caught.

4. Cable pulling machine

• Description : A variation of the military press can be performed on a cable machine using ropes or handles. This variation requires more stability and balance, but can help to achieve a more even load on the shoulders.
• Advantages :
• Provides consistent tension throughout the movement.
• Promotes stability and coordination.
• A great alternative to activate different muscle groups and balance muscular imbalances.

5. Dumbbell shoulder press on a weight bench

• Description : While dumbbells are not fitness equipment in the classic sense, the military press can be performed on an adjustable weight bench to provide additional support.
• Advantages :
• The bench offers stability, especially with heavy weights.
• Dumbbells allow for greater freedom of movement and train each side separately, which compensates for imbalances.

Benefits of Using Gym Equipment for Shoulder Press

• Safety : Equipment such as the shoulder press machine or Smith machine offer guided movements and reduce the risk of injury because they keep the weight on a fixed path.
• Stability : Especially for beginners or people with balance problems, equipment offers more stability so that the exercise can be performed more safely.
• Muscle isolation : Fitness equipment allows you to concentrate more on the target muscles (shoulders and triceps) because less stabilization work is necessary.
• Adaptability : Machines often allow you to adjust the seat position, grip width and resistance to customize your workout.

Yes, fitness machines are a great alternative or addition to the classic shoulder press with free weights. They provide additional stability, safety and allow for a controlled movement, which is especially beneficial for beginners, older people or those with joint problems.

Equipment such as the shoulder press machine, Smith machine or multi-press are ideal options for increasing shoulder strength safely and effectively. And of course you can find everything you need for your optimal training in the Atletica online shop !