Matrix Shoulder Press

Matrix Shoulder Press

Difficulty level: Intermediate | Muscle Group(s): Core, Deltoids, Hips, Legs, Shoulders, Total Body | Modality: Stability, Strength


  • This exercise will increase the threshold of function through the shoulders and kinetic chain. It will benefit anyone who requires function in multi-directions at the shoulder complex.


  • Stand tall with adequate stability throughout the kinetic chain.
  • Keep the knees slightly bent and the gaze towards the horizon.
  • Allow the body to rhythmically flow throughout this movement.


  • This movement is performed in all three planes.
  • First, perform an alternating press straight overhead as shown.
  • Next, perform alternating angling presses out in the frontal plane (approx. 30° out) as shown.
  • Next, twist through the transverse plane and press forward.
  • Pay close attention to the video to see the form throughout the kinetic chain.
  • Progression: Start with light dumbbells (approximately 20% of normal shoulder press).