8 Unique Shoulder Press Exercises for More Powerful Delts
The shoulder press is one of the most important exercises you can do for your shoulders. Not only does it build strength and muscle mass, but it also helps to improve posture and balance. It's an exercise that should be included in any workout routine.
The key to getting the most out of a shoulder press is to vary your form and add different types of presses into your workout routine. This helps target different muscles and keeps things interesting.
Here are 8 unique shoulder press exercises that will help you build strong deltoids:
1. Seated Press
This is best done with a Smith machine or on a regular bench. Keep your back flat and core engaged while performing the exercise.
Sit on a chair or bench with your feet flat on the floor and hold a dumbbell in each hand at shoulder height. Push both weights up over your head and then lower them back to shoulder height.
It is beneficial to work on your technique with a lighter weight first and move up in weight as you start to get comfortable.
2. Push Press
The push press is similar to the seated press, but it uses more leg power to help you press the weights over your head. To do this exercise, stand up straight with a dumbbell in each hand at shoulder height. Bend your knees slightly and then push upwards with both legs while pushing the weights above your head. Lower them back down to shoulder height and repeat for reps.
3. Single Arm Shoulder Press
This exercise focuses on one arm at a time for extra isolation of the deltoid. Hold a single dumbbell with one arm extended over your head and lower the weight to shoulder height. Push the dumbbell back up and repeat for reps on one arm before switching to the other side.
4. Arnold Press
This variation of a standard shoulder press is named after the legendary bodybuilder, Arnold Schwarzenegger. To do an Arnold press, sit down with your feet flat on the floor and hold two dumbbells in front of your shoulders with palms facing away from you. Push both weights up to above your head while rotating your wrists so that at the top of the movement, your palms are facing forward. Lower them back down and reverse the direction of wrist rotation before repeating for reps.
5. Upright Row
The upright row is great for targeting the deltoids and improving shoulder strength. To do this exercise, stand with your feet hip-width apart and hold a barbell in front of you with an overhand grip. Pull the barbell up towards your chest while keeping it close to your body and then lower it back down.
6. Standing Shoulder Fly
This variation of a shoulder press focuses on training the muscles in the shoulders instead of using momentum to lift the weights. Stand upright with a dumbbell in each hand at shoulder height and palms facing forward. Push both weights outwards and up until they are just higher than head level before lowering them back to starting position. It is important to keep your core engaged throughout the movement for the best results.
7. Lateral Raise
The lateral raise is another great shoulder exercise that works the deltoids and other muscles in the shoulder. Stand with your feet hip-width apart and hold a dumbbell in each hand at your side. Raise both arms out to the side until they are parallel to the ground before lowering them back down. Make sure to keep your wrists straight throughout the movement for the best results.
8. Front Raise
This exercise focuses on training the front deltoid muscle and is great for improving posture. Stand upright with a dumbbell in each hand at your sides and palms facing towards you. Lift both arms up in front of you until they are parallel to the ground before lowering them back down. Again, be sure to keep your wrists straight for the best results.
By incorporating these exercises into your workout routine, you can effectively build strong and powerful deltoids. Remember to train with good form and always be aware of proper techniques in order to maximize the benefits of each exercise. With consistent hard work and dedication, you will be well on your way to achieving strong delts!
These 8 unique shoulder press exercises can help you target different muscles, build strength, and add variety to your workout routine. Mix up your form and add some of these exercises into your routine for more powerful delts!