The deltoid is the largest muscle in your shoulder that works with your arms, upper back and other shoulder muscles to move your arm and shoulder in flexion, extension and horizontal abduction -- or moving laterally away from your body. Shoulder presses primarily use the deltoids and other upper-back muscles to lift a weight over your head while using your abdominal, deep spine muscles and hip to stabilize your body as you lift. The National Academy of Sports Medicine recommends that you perform shoulder presses in a standing position to improve full-body strength.
Standing Shoulder Press
This exercise works on your shoulder and arm strength while stabilizing your torso, hip and legs as you move. Stand with your legs about shoulder-width apart and hold a 20-lb. dumbbell in each hand with your elbows close to the middle of your body. Exhale and press the weights over your head without moving your body. Tighten your buttocks as you lift; do not hyperextend your lower back. Inhale and lower the weights to the starting position. Perform two to three sets of 10 to 12 reps. You can also do this exercise with one foot in front of you or with one dumbbell.
Kettlebell Push Press
The push press uses your lower body to generate strength and transfer it to your upper body to lift a heavy weight over your head. Your deltoid and arm do not produce the press, but they assist your body in continuing the upward movement of lifting the kettlebell overhead. Stand with your legs about shoulder-width apart; hold a 35-lb. kettlebell in your right hand with your elbow bent and held close to your body. Your knuckles should be facing out to your side. Bend your legs slightly and straighten them quickly, pushing the kettlebell over your head at the same time. Use your legs and hip to lift the weight. Hold the position for two seconds and lower the weight to the starting position. Perform two to three sets of six to eight reps per arm.
Bottoms-up Press
The bottoms-up press involves performing a shoulder press with a kettlebell held with the bottom side facing up. This requires high stability in your shoulder, grip, torso and pelvis to lift it over your head. Stand with your legs about shoulder-width apart; hold a 20-lb. kettlebell in your right hand. Hold the kettlebell so that the flat, bottom side is facing up. Keep your elbow bent at 90 degrees and close to your body. Exhale slowly and lift the weight over your head until your arm is completely straight. Hold the end position for five seconds and lower the weight back to the starting position. Perform two to three sets of six to eight reps.
Warning
Your shoulder joints are some of the most movable joints in your body. Therefore, they are prone to injuries if they lack stabilization strength and mobility. Before and after your workout, always warm up your shoulders with your arms, spine, hips and legs to prepare yourself for movement and to alleviate tension and stiffness, suggests physical therapist Chris Frederick, coauthor of "Stretch to Win."
References
- "Kettlebells From the Ground Up"; Gray Cook and Brett Jones; 2010
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Stretch to Win"; Ann and Chris Frederick; 2006
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