9 Shoulder Press Variations to Shred Your Upper Body
Reading Time: 5 minutes 51 seconds
BY: ISSA
DATE: 2022-02-25
A shoulder press is a relatively easy, essential move in strength training. It’s a useful upper body compound movement that works multiple muscles, not just the delts.
To up your game when it comes to upper body day, don’t forget this exercise. And, to really get results, add in some of these variations. They’ll challenge your muscles in new ways for bigger gains.
About the Basic Shoulder Press
Also known as an overhead press, this is one of the most straightforward upper body strength training exercises you can do. It is highly effective, and it isn’t hard to get the form correct.
It’s also a good move for beginners because you can start small with no weights. As clients get stronger, you can add weights to make it more challenging and try variations.
Which Muscles Does a Shoulder Press Target?
Lower body strength moves usually get all the credit for being compound exercises. Compound movement uses multiple muscles. This makes them more effective and efficient at building muscle and strength.
They also tend to be more functional than exercises that isolate individual muscles. A functional movement improves strength practically, making it easier and safer to perform day-to-day activities outside the gym.
A shoulder press works these muscles all in one move:
Deltoids
Pectorals
Triceps
Trapezius
By standing up to do this exercise, you also engage and work the core muscles to maintain balance.
Why Add Shoulder Press Variations?
Varying any exercise is a good idea because muscles adapt and get used to the same movements repeatedly. By changing the exercise just a little, you work the muscles in slightly different ways to get better results. Something as simple as changing the grip on the dumbbell makes a difference.
Variations allow for easier techniques for beginners just building strength. They can also add an extra challenge to clients who are progressing. Another good reason to change it up is to avoid overuse injuries. Repetitive motions can lead to pain and injury.
Try these biceps curl variations for another essential strength training exercise.
How to Do a Dumbbell Shoulder Press
This is the essential move to master before trying variations. A shoulder press is pretty simple, but don’t let that fool you. Poor form won’t work the muscles effectively and could even cause pain or injury. Here’s how to do it correctly:
Stand upright with legs about shoulder-width apart. Your legs should be straight but relaxed and not locked at the knees.
Focus on keeping the spine straight and the shoulders upright but not tensed.
Hold a dumbbell in each hand with an overhand grip. Your palms should be facing forward with the knuckles on the top of the dumbbell handle.
The arms and elbows should be pointing out but not completely perpendicular to the body.
The dumbbell should be at about neck level.
Exhale and raise the weights above your head to full extension without locking the elbows.
Inhale and lower the weights back to the starting position.
As you lift and lower, do so in a controlled manner. Keep the back and neck aligned and relaxed. Engage the core and glutes for stability.
Try These Shoulder Press Variations
Try more challenging variations for yourself and your intermediate or advanced clients. Slight differences in this basic movement prevent the muscles from adapting.
For your newbie clients, start small. If there is any concern about shoulder or neck issues, have your client try the basic movement with no weights. If they cannot move their hands up to their ears without pain, avoid shoulder presses.
Learn more about shoulder injuries, how they happen, and what to do about them.
#1. Seated Presses
A seated shoulder press is a good variation for clients just getting started with strength training or those with balance issues. By sitting, they don’t need to use their lower bodies to stabilize the movement. You can isolate the upper body more this way. It also protects the lower back for those with pain or injuries.
#2. Single Arm Presses
A single arm press is exactly like it sounds. Do the press with just one arm at a time. There are a couple of reasons to try it this way:
By alternating arms, one after the other, you get more core activation. Just be sure to be standing when you do it.
If you have a client with a significant imbalance between shoulders, this move can strengthen the weak side.
#3. Hammer Grip Press
This is a small change. Use the same overhand grip on the dumbbells but move your elbows and arms in parallel to each other. Your palms will be facing each other and in front of your face as you press the weights over your head. This activates muscles in the shoulders a little differently.
#4. Military Press
A standing shoulder press with a barbell instead of two dumbbells is known as a military press. To do it, start with the barbell in front of the body, about at shoulder height. Hold it with an overhand grip and arms about shoulder-width apart. Press up to full extension without locking the elbows.
Compared to the dumbbell shoulder press, this exercise requires even more core stabilization. Start small with just the bar to get good form, and then add weights.
#5. Machine Press
A machine shoulder press allows you to isolate fewer muscles. Most of your clients won’t need this, but for those looking to build bigger upper body muscles, this move can help them overload. You don’t need all the stabilizing muscles to do a machine press, so you can use more weight safely to target the delts.
#6. Isometric Press
To challenge the muscles a little more, add a little isometric pause at the top of the press. Use the standard form, but hold the weights over your head for a few seconds before lowering back down with a controlled movement.
#7. Arnold Press
Named for the world’s most famous bodybuilder, Arnold Schwarzenegger, this variation on the shoulder press adds in a biceps move. Start in biceps curl stance. Perform the curl, move your arms out to the side, and push up into an overhead press.
#8. Javelin Press
The javelin press works the same muscles as a standard press but requires more balance. It improves stability, core strength, and your body’s ability to respond agilely to changing movements.
To do a javelin press, hold a barbell in one hand in a hammer grip as you would do a hammer press. Press the barbell up to full extension and lower down. It’s important to do this one arm at a time to maximize balance work and core activation. Start with just the bar before adding weights. This move looks simple but is challenging.
#9. Squat to Shoulder Press
You can add in the lower body for an even more efficient workout and bigger compound movement by including a squat. Use the hammer grip and start with the weights resting gently on your shoulders. Lower into a squat. As you rise from the squat, lift your arms overhead into a full press.
Shoulder Pressing Safely
The shoulder press is a great exercise, but not if you have a shoulder, neck, or back injury. Avoid this movement in anyone with an existing shoulder injury or who experiences limited shoulder mobility or shoulder pain when performing it. Have these clients talk to their doctors about what they can and can’t do with shoulder movements.
For those who can press safely, make sure they stay injury-free with good form. Start without weights, if necessary, until they get the form right. Then progress at a reasonable pace.
Some of the common form mistakes that can cause pain or injury include:
Pressing with an explosive, fast movement
Flaring the arms out too wide, which puts pressure on the rotator cuff
Hunching or tensing up the shoulders
Arching the lower back, which is a sign the weights are too big
Lowering the dumbbells too far down on the return movement
Variations in exercises serve many purposes: challenging the muscles and progressing, starting slowly, keeping workouts interesting, and more. Try these shoulder press variations for your workouts and with your clients.
With ISSA’s Certified Personal Trainer – Self-Guided Study Program, you’ll be ready to change up workouts and exercises with confidence. With ISSA, you can complete your course online and at your own pace – get started today!