Standing palms-in shoulder press
The standing palms-in shoulder press is a dumbbell exercise targeting the shoulder muscles. It is a great exercise to perform when looking to increase strength, as it can be done using a rep range of 5-8 reps per set. It is also beneficial for those looking to build their muscle mass or improve their conditioning. It is easy to adjust the difficulty of the exercise by changing the weight of the dumbbells. This exercise can be performed with both arms at the same time or alternating arms. When performing the exercise, it is important to ensure the back is kept straight and the core is engaged. To maximize the effectiveness of the exercise, the elbows should be kept in line with the shoulders and the dumbbells should be brought up until the arms are at a 90 degree angle. This exercise is a great way to target the shoulder muscles and can be adapted to suit everyone's individual goals.
Type:
Strength
Muscles Used:
Shoulders
Level:
Intermediate
Equipment:
Dumbbell
Benefits Of This Exercise
- The standing palms-in shoulder press is an ideal exercise for those looking to add size and strength to their deltoids and triceps.
- The exercise can be adjusted to suit individual goals by changing the weight of the dumbbells.
- The standing position encourages core strength and a neutral lower back position, while the neutral grip is shoulder-friendly.
- To maximize the effectiveness of the exercise, the elbows should be kept in line with the shoulders and the dumbbells should be brought up until the arms are at a 90 degree angle.
- It can be performed with a rep range of 5-8 reps per set, making it great for increasing strength.
- It is also beneficial for those looking to build muscle mass and improve their conditioning.
Step by Step Instructions For Standing palms-in shoulder press
- Start by standing with your feet shoulder width apart and a dumbbell in each hand, with your arms fully extended to the sides using a neutral grip.
- Slowly lift the dumbbells up towards your shoulders, keeping your forearms perpendicular to the floor, until you create a 90 degree angle with your arms.
- Maintain a neutral grip throughout the exercise and continue lifting the dumbbells until your arms are fully extended.
- While inhaling, lower the weights back down to the starting position, with your arms at a 90 degree angle.
- Repeat the lifting and lowering motion for the recommended number of repetitions.
- For variation, you can also perform this exercise with a dumbbell in one arm while holding onto an incline bench with the other hand.
Warm Up Tips
- Start by having a dumbbell in each hand with your arm fully extended to the side using a neutral grip. Your feet should be shoulder width apart from each other. Now slowly lift the dumbbells up until you create a 90 degree angle with your arms. Note: Your forearms should be perpendicular to the floor. This the starting position.
- Continue to maintain a neutral grip throughout the entire exercise. Slowly lift the dumbbells up until your arms are fully extended.
- While inhaling lower the weights down until your arm is at a 90 degree angle again.
- Repeat for the recommended amount of repetitions.
Variation: This exercise can be performed with a dumbbell in one arm and another holding on to an incline bench. This is another great way to add variety to your routines and keep them interesting.
Warm Up Tips for Standing Palms-In Shoulder Press:
- Start with some light cardio exercises such as jogging or jumping jacks to increase your heart rate and warm up your muscles.
- Perform some shoulder mobility exercises like arm circles and shoulder shrugs to loosen up the shoulder joints.
- Do some light weight or resistance band exercises targeting the shoulder muscles to activate them before starting the standing palms-in shoulder press.
- Stretch
Standing palms-in shoulder press Safety Tips
- Start with a neutral grip and fully extended arms to the side.
- Maintain a neutral grip throughout the exercise.
- Lift the dumbbells until your arms are fully extended.
- Lower the weights down to a 90 degree angle.
- Repeat for the recommended number of repetitions.
- Keep your back straight and engage your core.
- Ensure that the elbows are in line with the shoulders.
- Adjust the weight of the dumbbells to suit your fitness level.
- Perform the exercise with both arms or alternate arms.
- Maximize the effectiveness by bringing the dumbbells up to a 90 degree angle.
- Be cautious of your form and technique to prevent injuries.
- Consider trying the variation with one arm and an incline bench for added variety.
Incorporating Into Other Workouts
The standing palms-in shoulder press can be incorporated into workouts to target and strengthen the shoulder muscles. Here are some ways to incorporate this exercise into your routine:
1. Strength Training: Include the standing palms-in shoulder press as part of your upper body strength training routine. Perform 3-4 sets of 5-8 reps with heavy weights to focus on building size and strength in the deltoids and triceps. Make sure to maintain a neutral grip throughout the exercise and keep your elbows in line with your shoulders for maximum effectiveness.
2. Muscle Building: If your goal is to build muscle mass, incorporate the standing palms-in shoulder press into your hypertrophy-focused workouts. Use lighter to moderate weights and perform 3-4 sets of 8-12 reps. This higher rep range will help stimulate muscle growth and increase muscle endurance.
3. Conditioning: To improve your conditioning and endurance, include the standing palms-in shoulder press in circuit training or high-intensity interval training (HIIT) workouts. Perform 3-4 sets of 10-15 reps with lighter weights, incorporating it into a full-body circuit or as part of a superset with other exercises.
4. Adjusting Difficulty: You can easily adjust the difficulty of the exercise by changing the weight of the dumbbells. Increase the weight for a greater challenge and to promote strength gains, or decrease the weight for more focus on muscular endurance and conditioning.
Remember to always maintain proper form during the exercise. Keep your back straight,