Bodyweight Seated Shoulder Press
Build shoulder strength from a chair! This seated press is perfect for limited mobility or adding controlled resistance.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Starting Position:
- Sit on a sturdy chair with your feet flat on the ground. Ensure your back is straight and your shoulders are relaxed. Keep your knees aligned with your hips.
2. Hand Position:
- Raise your arms so that your elbows are bent at about 90 degrees. Your hands should be at shoulder level, with palms facing forward.
3. Movement - Press:
- Slowly press your arms upward until they are fully extended above your head. Keep your elbows slightly bent and don’t lock them out.
4. Return to Start:
- Gradually lower your arms back to the starting position, returning to the 90-degree angle at your elbows.
5. Repetitions:
- Repeat this movement for 10-15 repetitions, maintaining control throughout the exercise.
6. Breathing:
- Inhale as you lower your arms and exhale as you press them upward.
7. Tips:
- Focus on keeping your core engaged for stability.
- Avoid arching your back; keep your torso stable while moving your arms.
8. Cool Down:
- After finishing, take a few moments to stretch your arms and shoulders gently.