So check your ego at that door and ensure every workout meets you where you’re at today.
Each of these actions utilizes the same movement pattern: an overhead press.
Andyour coreis used to keep your trunk upright and stable throughout the entire movement, says Larson.
Photo: Anthony Cunanan
Hoping to fixmuscle imbalancesor improve your full-body coordination?
There are simple shoulder press variations that will help you make strides toward meeting those goals.
This is the starting position.
C.On an inhale, bend elbows and lower the dumbbells back to the starting position.
(Read: Your upper body shouldn’t look like a perfect goal post.)
“It also allows you to just focus on just one arm at a time.”
A.Kneel with knees bent at 90-degree angles, holding a dumbbell in right hand.
Bring left leg forward and place foot flat on the floor, keeping right knee on the floor.
Raise right elbow up to chest height and out at side, a few inches in front of body.
Face right palm forward and extend left arm out to side.
This is the starting position.
C.On an inhale, bend elbow and lower the dumbbell back to the starting position.
A.Stand with feet hip-width apart, a dumbbell in each hand, and core engaged.
Lift left knee up to hips.
This is the starting position.
“You do a lot with your arms in that overhead motion in real life,” she explains.
A.Stand with feet hip-width apart, a dumbbell in each hand, and core engaged.
This is the starting position.
Plus, the exercise challenges your shoulder stability.
A.Stand with feet shoulder-width apart, a dumbbell in each hand, and core engaged.
This is the starting position.
D.On an inhale, bend elbows and lower the dumbbells back to the starting position.
Enter: the alternating shoulder press.
“Working each arm independently will help correct those imbalances,” says Larson.
A.Stand with feet hip-width apart, a dumbbell in each hand, and core engaged.
This is the starting position.
C.On an inhale, bend elbow and lower the dumbbell back to the starting position.
Then, repeat the press on left side.
Unlike the squat-based thruster, however, you’ll bend your knees only slightly to propel the weights overhead.
B.On an exhale, press the dumbbell in right hand directly overhead so biceps are next to ear.
C.On an inhale, bend elbow, lower the dumbbell, and rotate trunk back to the starting position.
Then, repeat the press on left side.
A.Stand with feet hip-width apart, a dumbbell in each hand, and core engaged.
Plus, the shoulder press variation more heavilytargets the tricepsthan the traditional exercise, she adds.
