As an individual trainer and fitness journalist, I are often asked about the best ways of muscle building in arms, especially upper weapons and shoulders. My answer? If you are not already, it’s time to press the shoulder in your workout routine. This step not only works on your shoulders, but also has many other muscles in your upper body.
In addition, you do not need to stick to the traditional shoulder press alone. To mix things, I have drawn four different types of shoulder presses together that will help make muscles in your upper body.
Benefits of shoulder press
As I mentioned, a great positive of the shoulder press is that it helps to strengthen your upper body, especially your arms. You will target your shoulders, your biceps and triceps (behind your upper arm), and deltoid muscles in your chest. Even your core will get a workout because it works to keep you stable because you press weight on yourself.
But why is this upper body strength so important? Strong weapons make everyday activities and tasks so easy, whether you’re shopping, picking up goods, or even opening a jam jar.
Also, muscles are also required to protect your bones and joints. Royal osteoporosis society It is said that when your muscles pull on your bones, it gives them work to work, so your bones respond to maintaining or improving their strength by renewing themselves. As your muscles become stronger, they will pull more effectively. This means that your bones are more likely to become stronger.
A study in the journal Endocrinology and metabolism It was also found that postmenopausal women who exercised resistance-based exercise two to three times a year for a year increased bone mineral density.
Oh, and let’s not forget that strong weapons also look good! I have customers who tell me that they want to get ‘toned’, but are afraid to lift the weight. I am here to tell you that to get toned, you need muscles, and lifting challenging weight is one of the best ways to do so.
How to press shoulder
You will need all for the shoulder press is a set of weight. See the best adjustable dumbbells for training at home here.
- To press a standing dumbbell shoulder, start by holding a dumbbell in each hand, at the height of the shoulder. Your palms should face further.
- Next, press your dumbbell overhead, avoid bending the knees so that it is just your arms working. Then, slowly lower your weight back.
- He is a representative.
4 types of shoulder press to try
Now you have mastered regular shoulder press, add these four to the list of your performances.
1. Single-Lega Standing Press
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Are you ready to test your balance and do your core even more difficult? This step should be to go to you. You can find that you need to go a little lighter on your weight for this shoulder press, but make sure it still challenges you.
- Holding a dumbbell in each hand, stand with the hip-width of your feet. Raise your right knee to the hip height. Then, raise your arms up so that your elbow has an angle of 90 degrees. Your palms should face each other, and your elbow should suit your shoulders.
- As you exhale, press the dumbbell directly overhead. Your upper arms should end next to your ears, and your right knee should still be away from the ground.
- Now, reduce the inhale, and your dumbbell back to your initial position.
- Targets for six representatives on each leg.
2. Arnold Press
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It is believed that in the name of bodybuilder Aarnold Schwarzenegger, this step targets every muscle in your shoulders for rotation.
- Stand upright with a dumbbell in each hand. Bend on your elbow and raise your dumbbell so that they are touching each other, from the end, in front of your face. Your palms should be faced towards you.
- Next, exiting the breath and as you slowly start pressing the overhead to the dumbbell, rotate your arms so that your elbow comes out from both sides and your palms are facing further.
- Press the dumbbell in all ways, then as soon as you lower them, turn your elbow backwards so that your dumbbells are facing you again. He is a representative.
- Targets for 8 to 10 representatives.
3. Thruster
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Build your arms and your lower body by including a squat and pressing together. The speed from squat will help you power your dumbbell so that you can also get your heart rate
- Start by standing upright with a dumbbell in each hand, resting on each shoulder. The palms should face each other sidewards.
- Then, squat down, push your hips back and bend your knees until your thighs are parallel to the floor.
- Next, as you come to stand up, press your dumbbell overhead with power. Stop, then reduce your dumbbell back to the height of the shoulder and repeat the trick.
- Targets for 8 to 10 representatives.
4. Floor-seated shoulder press
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A personal favorite, I think it really challenges my entire core and works hard to my shoulders and biceps.
- Sit on the ground with your feet in front of you. Straighten them, or bend on the knee and keep your feet flat on the floor.
- Hold a dumbbell in each hand, and like a single-leg standing press, raise your arms so that they are at an angle of about 90 degrees, inside your palms, and dumbbells close to your face.
- Then, press the overhead to the dumbbell.
- Remove the inhale and slowly down the dumbbell to your initial position. As soon as you press and instead, keep your torso straight.
- Targets for 8 to 10 representatives.
