Shoulder press to get sharp shoulders! How to do it right and tips on how to do it.

The shoulder press, in which the weight is repeatedly lifted and lowered overhead, is an excellent workout for strengthening the shoulder muscles. Since the top of the inverted triangle is strengthened, it is easier to wear a suit neatly, and it is also expected to improve the shoulders. In this article, a trainer explains the proper way to do the shoulder press!

Shoulder press for rounded, raised deltoids!

The ” deltoid ” muscles that cover the shoulders are trained by the shoulder press. It is the most voluminous part of the upper body and is said to be easily influenced by male hormones, so the more you train it, the more results you will see. In addition, shoulder presses are popular as essential training for building up the deltoid muscles because it is easy to handle heavy weights. However, because the deltoids are also used in chest and back exercises, depending on the order of training, overtraining may result in injury. The rule of thumb is to perform shoulder presses within a reasonable range while monitoring the condition of the body.

What is the proper way to do a dumbbell shoulder press?

The shoulder press is a simple movement of raising and lowering dumbbells above the head, but there are many points to pay attention to. Here, personal trainer Oshima will introduce the proper way to do it and some tips. First, check out the video!

(1) Sit on a chair with your back straight and hold dumbbells next to your ears. The key is to hold the dumbbells horizontally with your forearms vertical. If the angle of the elbows and wrists are not straight, the arm muscles will be used, and the load will easily escape from the deltoid muscles. In addition, to avoid overbending the hips, it is advisable to increase abdominal pressure by putting pressure on the abdomen to increase the effectiveness of the exercise.

(2) While holding the posture, raise the dumbbells while exhaling. Be conscious not to bend your wrists too much and not to relax your abdominal muscles. The range of motion of the shoulder joint varies from person to person, but if you can feel the shoulder muscles contracting firmly, that is good enough ◎ When returning, inhale and lower the dumbbells slowly without letting gravity do the work. The goal is 10 to 12 repetitions.

Be careful where you lower your shoulder press!

It is a general rule of muscle training to use a wide range of motion, but in the shoulder press, if the hands are lowered too far, muscle tension may be released and the load may be lost. A good rule of thumb for this is to stop at the side of the ear, since the trapezius muscles are involved if the hands are lowered below the ear. At first glance, it may seem that the range of motion is narrowed, but the load is less likely to be released from the deltoid muscles, and the muscles can be trained efficiently and firmly.

Tube shoulder press makes your deltoids more conscious! It is safe and recommended for beginners!

For those who find it difficult to be aware of their shoulders with dumbbell shoulder presses, we recommend the use of training tubes. In addition to the fact that the load is generated regardless of gravity, the intensity increases as you extend the tube, so it is easy to see that your shoulders are being worked when you raise your arms. The basic procedure is the same as for dumbbell shoulder presses, but when performed seated, the tube is positioned in front of you, so you need to be careful not to close your elbows or lean forward.

If you want to do it with high load, step on the tube and then spread your legs!

One of the advantages of using training tubes is the ease of adjusting the load. The intensity can be easily changed depending on how much the foot on the tube is spread, so training can be done according to the conditions at the time. As shown in the image below, if you spread your legs shoulder-width apart, you will feel a much greater load than when your legs are closed. If this is not enough for you, you may want to try doing the exercises standing up or review the load on the tube itself.

One Hand Shoulder Press” is the best for balancing the deltoid muscles!

The “One-Handed Shoulder Press” is recommended for those who are concerned about the difference between the left and right shoulder muscles. Since the exercises are concentrated on one hand at a time, it prevents the common situation among trainees where the muscles on the dominant hand side are significantly overdeveloped. It is also suitable for training the deltoid muscles, as the free hand can be used to cover the posture and contract all the way to the end when raised. Although it takes more time to do one hand at a time, it is recommended for careful bodybuilding.