The shoulder press and overhead press are great exercises for building upper body strength and stability. Here’s how to do them:
When it comes to dumbbells and upper body exercises, the first thing to do is get rid of the notion that women shouldn’t do them because you’ll end up looking bulky like the Hulk. A woman needs to indulge in muscle-building exercises just as much as a man does to strengthen the upper body, ultimately giving strength and posture to the whole body.One such exercise for her is the shoulder using dumbbells. There’s her press and her press overhead. Let’s take a look at how to do shoulder presses and overhead presses correctly.
The shoulder press and overhead press are great exercises that target your shoulders, upper back, and arms. These exercises are effective in building upper body strength and muscle, improving posture, and increasing shoulder stability.
How to do a dumbbell shoulder press?
The shoulder press is an exercise that primarily targets the shoulders and secondary activates the triceps and upper back.
1. Stand with your feet shoulder-width apart and a dumbbell at shoulder height. Palms facing forward, elbows bent at 90 degrees to him.
{{{html data}}}
2. Tighten your core, press the dumbbells overhead and fully extend your arms. Keep your shoulders down and away from your ears.
3. Pause at the top of the movement and slowly lower the dumbbells to shoulder height.
4. Repeat as many times as needed.
How to do a dumbbell overhead press?
The overhead press is similar to the shoulder press, but presses the weight straight up instead of in front of you.This exercise targets the same muscles as the shoulder press, but also works and stabilizes your core and lower body. . Here’s how to do the overhead press:
1. Stand with your feet shoulder-width apart and a dumbbell at shoulder height. The palms are turned inward and the elbows are bent at 90 degrees to him.
2. Tighten your core, push the dumbbells straight up and fully extend your arms. Keep your shoulders down and away from your ears.
3. As you lift the weight, lean back slightly and push your hips forward to engage your core and maintain balance.
4. Pause at the top of the movement and slowly lower the dumbbells to shoulder height.
5. Repeat as many times as needed.
Tips for maximizing results:
1. Start with light weights and focus on proper form. Gradually increase the weight as you become more comfortable with the exercise.
2. Keep your core tight throughout the movement to stabilize your body and prevent injury.
3. Do not arch your back or lift your shoulders as you push the weight overhead. Control your movements and keep them smooth.
4. Inhale as you lower the weight and exhale as you press it overhead.
5. Incorporate the shoulder press and overhead press into your regular strength training routine and aim to do the exercises 1-2 times per week.
