Why it’s Functional

Any time you need to place an object on a surface that’s above your head, you are doing a shoulder press. Pressing weight above your head strengthens your shoulders, back, and abdominal muscles. As a weight-bearing exercise, the shoulder press are conductive of overall bone health.

Points of Performance

1. Hip-width stance
2. Hands just outside the shoulders with a full grip on the bar
3. Elbows are slightly in front of the bar
4. Bar moves over the middle of the foot
5. Torso and legs are static; they don’t move
6. Weight is in the heels
7. Shoulders push up into the bar
8. Complete at full extension

The Shoulder Press / Overhead Press

• Bar is raised to the front rack position, either by doing a Clean, or lifting from a rack.
• Hands have a full grip on the bar just outside the shoulders.
• Elbows are positioned in front of hands, with the tips pointing at approximately 40° angle.
• Core and torso are set & stabilized and weight is in the heels.
• Gaze is straight ahead.
• With torso, core and legs static, pull the head straight back, tucking the chin to clear the bar path of your face.
• Press the bar straight up, using the shoulders and arms only.
• At full extension, return head to neutral so bar is directly overhead.
• Lower the weight by pulling the head straight back, tucking the chin to clear the bar path of your face.
• Push your elbows forward as you lower the bar to front rack position again, to force the bar path straight.
Dumbbell Press

The dumbbell press offers all the benefits of the barbell press, and adds shoulder stability training.

• Hip-width stance
• Dumbbells rest on shoulders
• Elbows slightly in front of the body
• Dumbbells move over the center of the foot
• Torso & legs remain static
• Weight is in the heels
• Shoulders push up into the dumbbells
• Complete at full extension

Kettlebell Press

The KB press offers the same benefits as the dumbbell press.

• Hip-width stance
• Kettlebells are held in the front rack position, with wrists stacked neutral
• Elbows slightly in front of the body
• Kettlebells move over the center of the foot.
• Torso & legs remain static
• Weight is in the heels
• Shoulders push up into the kettlebells
• Complete at full extension

L-Sit Press

The L-sit press offers all the benefits of the dumbbell or kettlebell press, with a focus on core stability training. This movement performed exactly as kettlebell or dumbbell presses, but from an L-sit seated position.

Handstands & Handstand Push-Ups

The handstand push-up is nothing more than an inverted shoulder press, at the weight of your body. Likewise, the handstand is the equivalent of holding your body weight stacked over your head. Handstands can be scaled infinitely and there are multiple techniques that can be utilized to get you into a handstand position.