Build Shoulder Strength with Hammer Shoulder Press Into Shrug

Hammer Shoulder Press Into Shrug

Rep Range

Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16

Hints

Start by standing with a straight posture, feet set at hip width for stability. With the dumbbells at your sides and palms facing inward (a neutral or hammer grip), lift the dumbbells up to just above shoulder level. This will be your starting position for the shoulder press. Perform the hammer shoulder press by pushing the dumbbells upwards in a straight line until your arms are fully extended. Use your deltoids to power this movement while maintaining the hammer grip. After reaching the top of the press, bring the dumbbells back down to just above your shoulders in a controlled manner. Transition smoothly to the next movement: lowering the dumbbells to your sides. Once the dumbbells are at your sides, execute a shrug. Engage and elevate your trapezius muscles, trying to bring your shoulders towards your ears. Ensure this movement is controlled, focusing on the contraction at the top and a steady lowering phase.

Common Mistakes

When performing the shoulder press, it's crucial to avoid arching your back. This can put unnecessary strain on the spine. Instead, keep the core engaged throughout the motion. For the shrug, ensure the movement is purely vertical, avoiding any rolling of the shoulders, which can diminish the effectiveness and risk injury. Additionally, avoid using excessive momentum; every phase of the exercise should be deliberate and controlled.

Breathing

Breathe in during the initial lifting of the dumbbells to shoulder height. Exhale as you push upwards into the shoulder press. Inhale while bringing the weights back to the starting position and exhale during the shrug. Establishing a rhythmic breathing pattern will aid in muscle function and stamina. By combining the hammer shoulder press with the shrug, this exercise efficiently works both the deltoids and the trapezius muscles, providing a comprehensive workout for the upper body.

Muscle Focus

Primary Muscles

Shoulders

Secondary Muscles

Levator Scapulae, Infraspinatus, Teres Minor, Serratus Anterior. Upper Chest

Tertiary Muscles

Latissimus Dorsi, Middle Chest