Shoulder Press - Instructions, Variations & Alternatives

Muscles involved

• Deltoids

• Triceps

Also known as

• Overhead Press
• Military Press (perfomed standing with heels together which tend to require more core stabilization)
• OHP
• Deltoid Press

How to perform

Shoulder Press - Starting position

Shoulder Press - Muscle Under Tension

1. Set up & Starting position (standing, seated)
   Hold the weight to each side of shoulders with elbows below wrists and palms facing forward.

2. Concentric phase
   Push the weight up until arms are extended overhead.

3. Isometric hold (optional) - Hold for a second at the top of the movement.

4. Eccentric phase
   Lower the weight back down to the sides of shoulders and repeat.

Exercise Alternatives

• Neck Press
• Arnold Press
• Overhead Fly
• Pike Push Up
• Close Grip Shoulder Press