Stronger shoulders not only look good – they also help keep your neck and upper back healthy, improve your posture and protect your shoulder joints. It’s like a chain reaction: if one area is strong, the others are more likely to be too. So check out the best shoulder press variations for stronger shoulders below.
Undoubtedly, growing strong and muscular shoulders is a common goal for many weightlifters. However, like any other muscle group, your shoulders need to be trained with a variety of exercises and consistently challenged to grow through progressive overload.
Whether you’re looking to add some variety to your shoulder workouts or are just looking for a new and challenging way to build strength, press variations are a great place to start. They allow you to work all three heads of the shoulder – the front, middle, and rear – and can be performed with a variety of machines, such as dumbbells, barbells, and kettlebells.
Continue reading: The 5 best shoulder press exercises for more strength
That being said, there are many different ways you can perform a shoulder press, each with their own unique benefits. In this article, we’ll take a look at some of the best variations of the overhead press for strength building.
The best shoulder press variations
Dumbbell Shoulder Press
The dumbbell shoulder press is a great exercise for building strength and muscular endurance in the shoulders. This exercise can be performed with one or two dumbbells, depending on your preference and strength level.
To perform the dumbbell shoulder press, stand tall with your feet shoulder-width apart. Hold a dumbbell in each hand at shoulder height and press the weights straight overhead until your arms are fully extended. Lower the dumbbells back down to shoulder height and repeat 8-12 reps.
Kettlebell Shoulder Press
The kettlebell shoulder press is a great exercise to develop strength and power in your shoulders. This exercise can be done with one or two kettlebells, depending on your strength level.
To perform the shoulder press with the kettlebell, first stand hip-width apart and the kettlebell(s) at shoulder height. Grab the kettlebell with one hand and push it straight over your head, extend your arm until it’s fully extended. Lower the kettlebell back to shoulder height and repeat 8-12 reps before switching sides.
Barbell Shoulder Press
The barbell shoulder press is a classic exercise that engages the front and middle shoulders. This exercise can be performed with a variety of barbells, such as B. a standard barbell, an Olympic barbell or a trapeze bar.
How to do the barbell shoulder press:
Start by standing with your feet hip-width apart and holding the barbell at shoulder height. Grab the barbell with an overhand grip and keep your hands shoulder-width apart. Push the barbell straight overhead and extend your arms until they are fully extended. Lower the barbell back down to shoulder height and repeat 8-12 reps.
Seated dumbbell shoulder press
Yes, the dumbbell shoulder press is so good that it’s featured twice in our list of the best shoulder press variations. This is the seated version, which is a great exercise to target the medial shoulder head. This exercise can be done with one or two dumbbells, depending on your strength level.
So, how do you do the seated dumbbell shoulder press? It is actually quite simple:
Start by sitting on a bench with your back straight and feet flat on the floor. Hold a dumbbell in each hand at shoulder height and press the weights straight overhead until your arms are fully extended. Lower the dumbbells back down to shoulder height and repeat 8-12 reps.
Lateral raises with dumbbells
Source: Andrea Piacquadio / PexelsThe dumbbell lateral raise targets the lateral head of the shoulder. This exercise can be performed with one or two dumbbells, depending on your preference and strength level.
Here’s a quick overview of dumbbell side raises:
Start by standing hip-width apart and holding a dumbbell in each hand. Hold the dumbbells by your sides and raise your arms to the side until they are parallel to the floor. Lower the dumbbells back down to your sides and repeat for 8-12 reps.
Overhead dumbbell triceps extension
Although primarily an arm exercise, the overhead tricep extension with dumbbells is a great way to target the rear deltoid head. This exercise can be done with one or two dumbbells, depending on your strength level.
To perform the overhead dumbbell triceps extension, start by sitting on a bench with your back straight and feet flat on the floor. Hold a dumbbell in each hand and press the weights overhead until your arms are fully extended. From here, bend your elbows and lower the dumbbells behind your head. Extend your arms and repeat 8-12 reps.
Front raise with barbell
Next in our list of the best shoulder press variations is the barbell front raise. If you want to aim for the front shoulder head, try this one. This exercise can be performed with a variety of barbells, such as B. a standard barbell, an Olympic barbell or a trapeze bar.
To perform the barbell front raise, first stand hip-width apart with the barbell in front of you at shoulder height. Grab the barbell with an overhand grip and keep your hands shoulder-width apart. Push the barbell straight overhead and extend your arms until they are fully extended. Lower the barbell back down to shoulder height and repeat 8-12 reps.
Dumbbell rear lateral raise
The dumbbell rear lateral raise is a great exercise to target the back head of the shoulder. This exercise can be done with one or two dumbbells, depending on your strength level.
To perform the dumbbell rear lateral raise, begin by standing with your feet hip-width apart and a dumbbell in each hand. Hold the dumbbells by your sides and raise your arms to the side until they are parallel to the floor. Lower the dumbbells back down to your sides and repeat for 8-12 reps.
Wrap up
The shoulder press is a great exercise to build strong and muscular shoulders. However, there are a variety of different ways you can perform the shoulder press to target different parts of the shoulder.
It’s always a good idea to mix up your exercises and try different variations to keep your workout fresh and avoid plateaus. Bookmark this list of the best shoulder press variations and come back to it every few weeks. By incorporating some of these variations into your shoulder press routine, you can build stronger and more defined shoulders. Happy lifting!
Continue reading: The 8 best shoulder exercises for bulking up at home
