Equipment needed : Dumbbell & Barbell & Adjustable bench or flat bench ( bench angel should be 45 degree )
Target : shoulder muscles ( lateral deltoid, Triceps brachii, Anterior deltoid, trapezius (middle and lower ), Serratus Anterior
Level : Beginner
Shoulder press is one of the famous exercise of the shoulder as it gives a pump to the muscles while activating the shoulder, which causes a bodybuilder to become motivated and also increases the ability to exercise. Which is why most bodybuilders like to do this exercise and do this workout first while doing shoulder workout. Let’s know which muscles are active while doing workouts and what are the names of those muscle’s.
Our anterior deltoid muscle activates when we lift both dumbbells and when we bring the dumbbells down, our lateral deltoid, Triceps brachii, trapezius (middle and lower), Serratus anterior muscles are activated.
We can do this workout in two changes. First we can do this workout standing up and second is in the sitting position. Bodybuilders usually like to sit because they are supported by the bench when they sit on an adjustable bench and are protected from back injury and in the other position we can do this workout while standing. When we do this workout in standing position, we have to be careful because if we are going to do this exercise along with light weight then we can use this light weight with exercise when we will gain weight This will be harmful to our back and life, so we will advise you if you are doing this shoulder press exercise then always like to do with sit position.
First of all we have to take an adjustable bench And sit on the bench. you can do this exercise even by standing.
In Next step Now you have to take dumbbells of your according weight Now you have to lift the dumbbell so that your elbow and your shoulder are in a parallel line and your dumbbell will be upwards i.e your hand. And your elbow and your shoulder will make a triangle like you see in the image above.
Now your third step is that you have to move the arm up, that is, you have to move the dumbbell up, this much do you have to lift the dumbbell so that the shoulder and elbow are in a straight line, then bring it down with elbow and Bring your hands up and down and complete your whole set
In this workout you have to take care of your breathing and when you take the dumbbell down , you will inhale and when you take the dumbbell up, you will exhale the breath.