Shoulder Press - Standing With DB

Shoulder Press - Standing With DB

Difficulty level: Beginner | Muscle Group(s): Abdominals, Deltoids, Obliques, Shoulders | Modality: Stability, Strength

Progression 1

Benefits

  • Fantastic exercise to stabilize the entire kinetic chain while building strength in the shoulders.
  • A must exercise to precede any clean and jerk or snatch power movement.

Preparation

  • Begin with good posture, shoulder blades retracted and depressed.
  • Maintain good posture throughout movement, with stability through the abdominal complex and neutral spine angles.

Movement

  • Position feet shoulder width apart, pointing straight ahead.
  • Start with the dumbbells at shoulder height, palms facing forward.
  • While maintaining total body alignment, push the dumbbells into full extension overhead.
  • AVOID letting your back arch at ANYTIME (this may indicate tightness in the lats and a stretching program should precede loading of this exercise).
  • TRAINERS: watch the hips (to ensure frontal plane stability) and also watch the scapulae (shoulder blades) to see if there is excessive protraction. (‘winging’) – this may indicate a destabilized gleno-humeral (shoulder) joint
  • Other progressions: Inertia progression – dumbbell, to cables, to tubing.
    Stable to Unstable surfaces - airex pad, ½ foam roller.