When it comes to dumbbells or upper body exercises. First of all, we need to get rid of the idea that women shouldn’t do that. Because it will make them look bulky like the Hulk. That’s not the case! Women need to indulge in exercise to build as much muscle as men do to build a strong upper body. Which ultimately will make the body strong and stable. One such exercise is the shoulder and overhead press using dumbbells. Let’s see how to do shoulder presses and overhead presses correctly.
Shoulder and overhead presses are great exercises that target your shoulders, upper back and arms. These exercises are effective in building strength and muscles in the upper body. improve posture and increase shoulder stability
How do you press shoulders with dumbbells?
The shoulder press is an exercise that primarily focuses on the shoulders. The triceps and upper back are stimulated a second time. Here are the steps for doing shoulder presses:
1. Start with your feet shoulder-width apart. and holding a pair of dumbbells at shoulder height Your palms should be facing forward. and your elbows should be bent at a 90-degree angle.
2. Engage the core and press the dumbbell overhead. Fully extend your arms. Keep your shoulders down and away from your ears.
3. Pause at the top of the movement, and slowly lower the dumbbells until they are at shoulder level.
4. Repeat the required number of times.
How to press dumbbells overhead?
The head press is similar to the shoulder press. Instead, it involves pressing the weight directly overhead. Instead of pressing the front of your torso This exercise targets the same muscles as the shoulder press. But also the core and lower body for stability. Here’s how to press charges:
1. Start with your feet shoulder-width apart. and holding a pair of dumbbells at shoulder height Your palm should be facing inward. and your elbows should be bent at a 90-degree angle.
2. Engage your core and press the dumbbell directly overhead. Fully extend your arms. Keep your shoulders down and away from your ears.
3. As you push the weight up Lean back slightly and push your hips forward to engage your core and maintain balance.
4. Pause at the peak of the movement, then slowly lower the dumbbells all the way to shoulder height.
5. Repeat the required number of times.
Tips to increase your results:
1. Start with light weight and focus on proper form. As you get more comfortable with exercising, gradually increase the weight.
2. Keep your core engaged throughout the movement to help stabilize your body and prevent injury.
3. Don’t arch your back or lift your shoulders while pressing overhead. Keep your movements in control and smooth.
4. Inhale as you lower the weight and exhale as you push the weight overhead.
5. Incorporate shoulder presses and overhead presses into your regular strength training routine. The aim is to do the exercises 1-2 times per week.
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