What To Know
- The standing shoulder press is a classic exercise that targets the shoulders and upper body.
- In this blog post, we’ll delve into the reasons why the standing shoulder press is harder and provide tips to improve your form and technique.
- However, in the standing shoulder press, your legs are less involved, which means you have to rely more on your upper body strength to lift the weight.
The standing shoulder press is a classic exercise that targets the shoulders and upper body. However, many people find it more challenging than other shoulder exercises like the seated shoulder press or lateral raises. This is because the standing shoulder press requires more stabilization and core engagement to maintain balance while lifting the weight overhead.
In this blog post, we’ll delve into the reasons why the standing shoulder press is harder and provide tips to improve your form and technique.
Reasons Why Standing Shoulder Press Is Harder
1. Greater Range of Motion
Compared to the seated shoulder press, the standing shoulder press involves a wider range of motion. When standing, you have to lift the weight from a lower position, which requires more shoulder flexion and overhead mobility. This increased range of motion makes the exercise more challenging.
2. Increased Instability
When you’re standing, you have less support for your back and core compared to sitting. This instability forces you to engage your core and stabilize your body throughout the movement to maintain balance. As a result, the standing shoulder press requires more effort from your core and stabilizers.
3. Reduced Leg Drive
When seated, you can use your legs to help drive the weight overhead. However, in the standing shoulder press, your legs are less involved, which means you have to rely more on your upper body strength to lift the weight. This reduced leg drive makes the exercise more challenging for your shoulders.
4. Greater Shoulder Stress
The standing shoulder press puts more stress on your shoulders because you have to stabilize the weight overhead. This can lead to shoulder pain or discomfort if you have poor form or insufficient shoulder strength. It’s important to use proper technique and warm up your shoulders before performing this exercise.
Tips to Improve Your Standing Shoulder Press
1. Focus on Form
Proper form is crucial for the standing shoulder press. Stand with your feet shoulder-width apart, core engaged, and back straight. Grip the bar slightly wider than shoulder-width and press it overhead, keeping your elbows close to your body.
2. Warm Up Properly
Before performing the standing shoulder press, warm up your shoulders with light weights and dynamic stretches. This will help prepare your muscles for the exercise and reduce the risk of injury.
3. Engage Your Core
Throughout the movement, keep your core engaged to stabilize your body and prevent excessive movement. This will help you maintain balance and protect your spine.
4. Use a Spotter
If you’re lifting heavy weights, consider using a spotter for safety. A spotter can assist you if you lose balance or struggle to lift the weight overhead.
5. Gradually Increase Weight
Don’t try to lift too much weight too soon. Start with a manageable weight and gradually increase it as you get stronger. This will help you build strength and avoid injury.
Variations of Standing Shoulder Press
1. Dumbbell Standing Shoulder Press
This variation uses dumbbells instead of a barbell. It allows for more freedom of movement and can be more comfortable for some people.
2. Overhead Press with Resistance Band
Resistance bands provide constant resistance throughout the movement. This can help you build strength and stability in your shoulders.
3. Arnold Press
This variation starts with the dumbbells at shoulder height and involves a twisting motion as you press them overhead. It targets the shoulders and triceps.
Benefits of Standing Shoulder Press
1. Improved Shoulder Strength
The standing shoulder press is an effective exercise for building shoulder strength and stability. It targets all three heads of the deltoids (anterior, lateral, and posterior).
2. Enhanced Core Strength
By engaging your core throughout the movement, the standing shoulder press helps improve core strength and stability. This can benefit your overall balance and posture.
3. Increased Metabolism
As a compound exercise that involves multiple muscle groups, the standing shoulder press can help increase your metabolism and burn calories.
4. Improved Overhead Mobility
The standing shoulder press helps improve overhead mobility by increasing your range of motion in the shoulders. This can benefit activities like overhead sports or everyday tasks that require reaching overhead.
Takeaways: Mastering the Standing Shoulder Press
The standing shoulder press is a challenging but highly effective exercise for building shoulder strength, improving core stability, and increasing overhead mobility. By understanding the reasons why it’s harder than other shoulder exercises and following the tips provided, you can improve your form, technique, and results.
What You Need to Learn
1. Why is my standing shoulder press form bad?
Poor form can be caused by a lack of flexibility, mobility, or strength. It’s important to warm up properly, focus on form, and gradually increase weight to improve your technique.
2. Why do I feel pain in my shoulders when doing standing shoulder press?
Shoulder pain can be caused by poor form, lifting too much weight, or underlying shoulder issues. Ensure proper form, warm up adequately, and consult a healthcare professional if you experience persistent pain.
3. How often should I do standing shoulder press?
The frequency of standing shoulder press depends on your fitness level and goals. Aim to perform the exercise 1-2 times per week, with 2-3 sets of 8-12 repetitions.
