Health in Five // Building Stronger Upper Arms
Health in Five // Shoulder Press With Abby
In this edition of Health in Five, Sandy Shores Personal Trainer Abby demonstrates the shoulder press—a foundational strength exercise that helps build shoulder strength, improve posture and support healthy upper body movement.
Whether you're using dumbbells, household items or even body weight, this exercise can be easily modified to fit your fitness level and completed at home or in the gym.
How to Perform a Shoulder Press
To get started, grab two weights or an item of medium-difficulty that you can comfortably lift.
- Open your arms out to shoulder-level with your palms facing forward.
- Keep your elbows bent at a 90-degree angle and slightly forward in front of your shoulders.
- Press the weights straight overhead.
- Slowly lower the weights back down to the starting position with control.
- Inhale as you press up and exhale as you lower down.
If your elbows dip slightly below 90 degrees as you lower the weights, that's okay. A greater range of motion can help improve strength over time as long as the movement remains comfortable and controlled.
Complete 3 sets of 10-12 repetitions using a weight that feels challenging while still allowing you to maintain proper form.
Tips for Proper Form
To get the most from this exercise while protecting your shoulders:
- Move slowly and with control.
- Avoid rushing through each repetition.
- Keep your elbows slightly in front of your shoulders.
- Focus on maintaining good posture throughout the movement.
- Choose a weight that challenges you without sacrificing form.
Because the shoulder is a highly mobile joint, controlled movement is important for building strength safely and effectively.
Exercise Benefits
Strong shoulders play an important role in posture, movement and everyday activities. The shoulder press helps strengthen the muscles that support proper alignment and upper body stability.
Benefits of the shoulder press include:
- Strengthening shoulder muscles & upper body strength
- Improving posture
- Opening the chest and supporting better upper body alignment
- Supporting healthy movement as you age
- Easing neck and/or back pain
This exercise can be especially beneficial for individuals who spend long hours sitting at a desk or working on a computer, as it helps counteract the forward shoulder position that can develop throughout the day.
Maintaining shoulder strength and mobility can help make everyday movements easier while supporting long-term joint health.
Learn more about memberships and personal training available at Sandy Shores Wellness Center.
