The shoulder press and front shoulder raise exercises are weight training moves that can be used to strengthen and tone your shoulders and upper back. The exercises are slightly different, but both target mainly the same muscles. Like with any weight training exercise, correct technique is essential in preventing injury. Always consult your doctor before beginning a new exercise program.
Front Raise
The front raise exercise can be performed using dumbbells, barbell or a cable machine. When using dumbbells, pick appropriate weights so you can do 10 to 15 repetitions. Hold the dumbbells in each hand with your arms straight down on your sides, palms facing backward. Raise your arms upward, keeping them straight throughout the movement. Optionally, you can have a slight bend on your elbow. This helps prevent excess stress to your elbow joint, especially if you are using heavy weights. Raise until your arms are parallel to the floor. Lower your arms down to the starting position and repeat the move. If you are using dumbbells, you can also do the move by alternating your arms.
Shoulder Press
The shoulder press exercise can also be performed using a barbell, dumbbells or a cable machine. Grasp two dumbbells and sit on a bench. Hold the weights next to your shoulders with your palms facing forward and your elbows bend to the side. Keep the muscles in your torso contracted to help stabilize yourself. Slowly extend your arms upward until your arms are extended so that the dumbbells are right above your head. Slowly lower your arms by bending your elbows, back to the shoulder level.
Muscles Worked
The front shoulder raise exercise targets primarily your pectoralis major clavicular, anterior and lateral deltoids, middle and lower trapezius and serratus anterior. It also engages upper trapezius, levator scapulae and wrist extensors to stabilize the movement. The shoulder press targets the same primary muscles as front raise. However, the shoulder press also targets the supraspinatus muscle in your shoulders and triceps brachii muscle in your upper arms. Biceps brachii, upper trapezius and levator scapulae function as stabilizers during the shoulder press.
Conclusion
Since the front shoulder raise and the shoulder press exercises target the same muscles, they can be used to replace one another in your workout routine or you can include them both to your shoulder workout. Shoulder press can be generally done with heavier weights, because it causes less stress on your elbow joint. If you are unsure how to do the exercises correctly, consult a personal trainer.
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