As a personal trainer and fitness journalist, I am often asked about the best way to build muscle in the arms, especially the upper arm and shoulders. My answer? If you are not already, it is time for you to introduce shoulder presses in your workout routine. This move not only works on your shoulders, but also does not work many other muscles in your upper body.
In addition, you just don’t need to stick to the traditional shoulder press. To mix things, I have drawn four different types of shoulder press together that will help build muscle in your upper body.
Benefits of Shoulder Press
As I mentioned, one of the major positives of shoulder press is that it helps to strengthen your upper body, especially your arms. You will target your shoulders, your bossips and trysps (under the back of your upper arm), and the deltoid muscles in your chest. Even your core will get exercise as it works to keep you stable as you will press the weight on yourself.
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But why is this upper power of the body so important? Strong weapons make everyday movements and work very easy, whether you are buying, picking up goods, or even opening jam jars.
In addition, you also need muscle to protect the bones and joints. The Royal Osteoporosis Society states that when your muscles draw on your bones, it gives them the job to work, so your bones respond by renewing itself, maintaining your strength or improving its strength. As your muscles become stronger, they will pull more effectively. This means that your bones are more likely to be strong.
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A study in the journal Endocrinology and Metabolism has also found that bone mineral density has increased in post -menoposal women two to three times a week for a year.
Oh, and let’s not forget that strong weapons look good too! I told the client I wanted to get a ‘tund’, but are afraid to lift weight. I am here to tell you that you need to be tund, you need muscle, and lifting challenging is a great way.
How to do the shoulder press
The shoulder press you have just a combination of weight. Check out the best adjustable dumbs for training at home.
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- Start with the dumbbell shoulder press, at the height of the shoulder, holding the dumbbell in each hand. Your palms should face forward.
- Then, refrain from bending the knees, press your dumbs up and down so that your arm is working. Then, slowly keep your weight down.
- This is a representative.
Press to try 4 types of shoulder
Now you have mastered a regular shoulder press, adding all four to your reservoir.
1. Single leg standing press
Fig. 1 out of 1
(Image Credit: Future)(Image Credit: Future)
Ready to check your balance and work your core even more strictly? This move needs to go to you. You will know that you need to lighten the weight of this shoulder press a little on your own weight, but make sure it still challenges you.
- Stand with the hip width of your feet, in every hand in the dumbbell. Raise your right knee to the hip height. After that, raise your arms up so that your elbow has an angle of 90 degrees. Your palms should face each other, and your elbows should be in accordance with your shoulders.
- When you breathe, press the dumbbells straight from the top. Your upper arm ends with your ears, and your right knee should still be off the ground.
- Now, breathe, and return your dumbs to your opening position.
- The purpose of six representatives on each leg.
2. Arnold press
Fig. 1 out of 1
(Image Credit: Future)(Image Credit: Future)(Image Credit: Future)
It is believed that bodybuilder Arnold Schwarzengner is named, this move targets every muscle in your shoulders thanks to circulation.
- Start up standing upright with a dumbbal in each hand. Bend your hills and raise your dumbs so that they are touching each other, in the end, in front of your face. Your palms should face you.
- After that, quit the breath and when you slowly press the dumbs on top, rotate your arms so that your elbow can come out on both sides and your palms are facing.
- Press the Dumbbells in every way, then when you put them down, rotate your elbows backwards so that your dumbbells will face you again. This is a representative.
- The purpose of 8 to 10 representatives.
3. Theraster
Fig. 1 out of 1
(Image Credit: Future)(Image Credit: Future)(Image Credit: Future)
By adding the scout and pressing together, build your arm and your lower body. Skywet speed will help you to upset your dumbs above so you will also eliminate your heart rate
- Start up standing upright, with dumbbal in every hand, resting on each shoulder. The palms should face each other.
- Then, sit down, pushing your hips back and bending your knees until your thighs are parallel to the floor.
- Next, as soon as you stand, press your dumbs from the top with strength. Stop, then return your dumbs to the shoulder height and repeat the move.
- The purpose of 8 to 10 representatives.
4. The floor sitting shoulder pressed
Fig. 1 out of 1
(Image Credit: Future)(Image Credit: Future)
A personal favorite, I think it really challenges my whole cover and works hard to my shoulders and bossps.
- Sit on the ground with your feet with your feet. Straighten them, or bend your knees and keep your feet flat on the floor.
- In each hand, the Dumbbalon holds, and mostly like a single -leg standing press, raise your arms so that he is at about 90 degrees Angle, your palms face in the inside, and the dumbbells are close to your face.
- After that, press the Dumbbells to the top.
- Breathe and slowly place the dumbs down to your opening position. When you press and try to avoid bent instead, and instead, keep your torso straight.
- The purpose of 8 to 10 representatives.
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