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How to do Shoulder Press?

Mar 23, 2018

How to do Seated Shoulder Press:

  • Sit upright with your back firmly placed on the seat and feet on the floor.

  • Grab the handles with an overhand grip and elbows perpendicular to the floor.

  • Push the handles straight up till your arms get straight.

  • Hold this position at the top and slowly lower down your hands to the starting position.

  • Repeat in a controlled manner.


  • Maintain an upright posture throughout the exercise

  • Keep your chest out.

  • Keep your core tight.

  • Keep the movement controlled.

  • Focus on squeezing the delts in every rep.



  • Do not rush into the movement, Keep it slow to increase the tension on the muscle.

  • Do not move your lower back, keep it stable.

  • Do not do half reps, go through the full range of motion.

  • Do not go too heavy too soon, slowly build up the strength.


Coming to the sets and reps, for a beginner, we would recommend starting off with one set of as many reps as possible and build your way up to increase your strength and muscularity. Training frequency and duration varies from person to person depending upon your body type and fitness goals. To get your customized workout and diet plan, go to our training section.