Combine Shoulder Moves with Shoulder Press Into Single Shoulder Press

Shoulder Press Into Single Shoulder Press

Rep Range

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

Hints

Begin by standing with your feet hip-width apart. Holding the dumbbells, position them slightly above shoulder height with your palms facing forward. Start with the right arm and press the dumbbell upward, being careful not to lock your elbow at the top. Bring it down to the starting position and then proceed with the left arm in the same manner. After both single shoulder presses are completed, push both dumbbells upwards simultaneously for a double shoulder press. Return to the starting position and repeat the sequence.

Common Mistakes

Avoid leaning back or compensating with other parts of your body. Keep the core engaged and maintain an upright posture throughout the movement. Also, refrain from using momentum to press the dumbbells; the movement should be controlled and deliberate. Do not lock out the elbows fully at the top of each press to ensure the tension remains in the deltoids and to safeguard the joints.

Breathing

Exhale while pressing the dumbbells upward, whether it's the single or double shoulder press. Inhale when returning the weights to the starting position. Consistent breathing not only helps power the movement but also ensures stability and focus throughout the exercise.

Muscle Focus

Primary Muscles

Shoulders

Secondary Muscles

Serratus Anterior, Upper Chest

Tertiary Muscles

Traps, Latissimus Dorsi, Middle Chest