Shoulder Press
The shoulder press, also known as the overhead press or military press, is a fundamental strength-training exercise and one of the best exercises for strengthening your shoulders and upper back.
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It involves pressing a weight overhead from shoulder level to full arm extension.​​
Best Shoulder Press variation for Plus Size Beginners
The shoulder press can be performed using various equipment, including barbells, dumbbells, kettlebells, resistance bands, or machines.
The sitting dumbbell shoulder press is great for Plus Size Beginners because there is less strain on your lower back (compared to standing Shoulder Presses).
In addition using free weights such as dumbbells builds stabilizing muscles as compared to Machine Shoulder Presses where the motion is controlled for you.
How to do Shoulder Press (with dumbbells, sitting)
Find a bench and set it up with back support. Pick up your dumbbells (fingers in, like you’re grabbing a plate with both hands) and rest them on your legs (vertical) as you sit on the bench, upright against the back support, feet planted flat on floor for stability.
Lift the dumbbells (use your thighs to help bring the dumbbells up to the starting position is needed), first just bending your arm so they go toward shoulder, then lift arms to get them into position, like trumpets coming out of your ears. Slightly angled forward (up to max 45 degrees) works great, but straight out from ears like trumpets is also great.
Your elbows should be bent, and your upper arms should be pretty much parallel to the ground.
Before starting the movement, brace your core to support your back. This will help stabilize your spine throughout the exercise.
Push the dumbbells upward until your arms are fully extended overhead. At the top of the movement, your arms should be fully extended, but not locked out. Keep a slight bend in your elbows to maintain tension in the muscles.
Slowly lower the dumbbells back to ear height in a controlled manner. Keep your core engaged and your back straight throughout the descent.
Avoid letting the dumbbells drop quickly or bounce off your shoulders, as this can strain the muscles and joints.
You’ve now completed a repetition of the Shoulder Press!