BARBELL SHOULDER PRESS

BENEFITS: The barbell shoulder press improves strength, mobility, stability and more — and it targets much more than shoulders.

Here’s how to do it right:

● Stand upright with core muscles braced, looking straight ahead.

● Hold the bar on your upper chest, gripping it with hands held just over shoulder-width apart.

● Slowly lower the dumbbells to the start position.

TIPS:

● Mobilising the wrist is key — the better the starting position of the wrists, the better you will be

able to initiate the move with a strong push.

● Squeeze your shoulder blades

● Adjust your head position

● Keep your chest straight and up

● Press the bar directly overhead.

● Don’t tilt your hips forward during the move.

● Shoulders are complex, multi directional joints, so make sure you warm up properly before you try any of these exercises. Do three sets of 15 repetitions of each of these exercises for best results.

Here’s how to do it right:

● Begin by sitting on a flat bench. Hold the dumbbell at your side with an overhand grip. Tighten your core and flatten your back.

● Bring the dumbbells up to shoulder height so that your palms are facing you. Push the dumbbells overhead. Rotate them as you do so.

At the height of the movement, your palms should be facing away from you. Pause, contract and slowly return to the starting point through the same rotation.

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TIP: Performing an overhead lift standing rather than seated requires your core to work double-time. Make sure your pelvis is in neutral to avoid overarching your back.