Do you wish to strengthen your upper body and shoulders at the same time? If so, shoulder press variations are the solution. Exercises or variations of shoulder presses give the upper body and shoulders a complete range of motion, which is essential for posture and general physical fitness.

One of the best workouts for building strong shoulders and an upper body is the shoulder press. In the shoulder press, muscles such the deltoids, trapezius, triceps, and rotator cuff are engaged. The best way to increase muscle mass, strength, and stability is through it. So, we’ve compiled a few of the best workouts here to help you get started with your shoulder press regimen.

Health Shots got in touch with Abhishek Sinha, fitness expert at Equilibrium Pro Gym, to find out the best shoulder press variations.

The military press, which is sometimes referred to as an overhead press and a shoulder press, is a barbell strength training exercise that targets trapezius muscles of the upper body, triceps in your arms and deltoid muscles in your shoulders as well as anterior and medial delts. You can execute this exercise using a barbell or plates.

Here’s how to perform it:

This is one rep. You need to perform at least 12 to 15 repetitions to build your shoulder stronger and bigger. To make it easier if you’re a beginner, you can perform it while sitting as well.

Also, read: Tone your arms and shoulders with these 5 fantastic bicep stretches at home

Since you can’t just rely on one shoulder to lift up the weight, use a dumbbell. Using dumbbells instead of a barbell assures that all sides of your body get stronger equally. So incorporate the dumbbell shoulder press into your workout plan if you desire strong, broad shoulders.

Here’s how to perform it:

Perform at least 10-15 rep.

The face pull, which encourages both external rotation at the shoulder joint and mid-back strength, is a crucial exercise for long-term shoulder health. In addition to the shoulders, the deltoids, upper back, and trapezius were addressed by the face pull.

Here’s how to perform it:

An upper body workout for developing shoulder strength and muscle is the dumbbell lateral raise. This exercise targets the deltoid’s medial or lateral head, giving them a wider, more developed appearance.

Here’s how to perform it:

Also, read: 5 exercises to give your lean shoulders more size and strength

Although your arms and shoulders also work as stabilisers, the hammer press is primarily a chest workout.

Here’s how to perform it:

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