Shoulder and Chest Exercises
Click the highlighted exercise title to see a video demonstration of each exercise!
New videos are uploaded weekly - if you don’t see a link yet, don’t worry, the video is on it’s way!
Seated Dumbbell Overhead Press
How: Sit tall with a dumbbell in each hand at shoulder height, then press the weights overhead until your arms are fully extended. Lower with control while keeping your core engaged.
Why: Strengthens the shoulders while reinforcing core stability and posture.
Common Mistake: Arching the lower back or letting the shoulders shrug.
Barbell Overhead Press
How: Press a barbell from shoulder height straight overhead until your arms are fully extended. Keep your core tight and avoid arching your lower back.
Why: Strengthens the shoulders and core during overhead movement.
Common Mistake: Arching the lower back or letting the shoulders shrug.
How: Hold dumbbells in front of your thighs and lift them straight up to shoulder height. Keep your core engaged and avoid leaning back.
Why: Builds strength in the front of the shoulders.
Common Mistake: Leaning back or using momentum to lift.
How: With dumbbells at your sides, raise your arms out to the side to shoulder height with a slight bend in the elbows. Lower slowly while maintaining control.
Why: Strengthens the shoulders, especially for lifting and overhead control.
Common Mistake: Shrugging the shoulders or swinging the arms.
How: Perform a squat while holding dumbbells or a barbell, then drive up and press the weight overhead in one fluid movement. Keep the motion smooth and controlled.
Why: Combines lower and upper body strength into one powerful movement.
Common Mistake: Using momentum or letting the torso lean forward during the press.
How: Sit on the floor with legs extended and press one dumbbell overhead at a time from shoulder height. Keep your torso upright and core engaged throughout.
Why: Strengthens the shoulders while reinforcing posture and core stability.
Common Mistake: Leaning backward or arching the lower back.
How: Lying on a bench, hold dumbbells at chest level and press them upward until your arms are straight. Lower slowly, keeping your shoulders stable and elbows slightly tucked.
Why: Builds strength in the chest, shoulders, and triceps.
Common Mistake: Flaring the elbows or letting the shoulders lift off the bench.
How: Lying on an incline bench, press dumbbells from chest level up until your arms are straight. Lower with control while keeping your shoulders stable.
Why: Targets the upper chest and shoulders.
Common Mistake: Letting the elbows flare or shoulders lift off the bench.
How: Lying on a bench, open your arms out to the sides with a slight bend in your elbows, then bring the dumbbells back together over your chest. Move slowly and control the stretch.
Why: Strengthens the chest while improving control through a stretched position.
Common Mistake: Letting the elbows drop or letting the arms move too quickly.
How: Lying on the floor, press dumbbells from your chest up until your arms are straight. Lower until your elbows lightly touch the floor, then press back up.
Why: Builds upper body strength with more shoulder control.
Common Mistake: Letting the elbows flare or shrugging the shoulders.
Standing Dumbbell Overhead Press
How: Stand tall with dumbbells at shoulder height, then press them overhead until your arms are fully extended. Keep your core engaged and avoid arching your lower back.
Why: Strengthens the shoulders while challenging core stability in standing.
Common Mistake: Arching the lower back or letting the shoulders shrug.
Standing Dumbbell Bicep Curl + Arnold Press
How: Perform a bicep curl, then rotate your palms outward and press the dumbbells overhead. Lower with control, reversing the movement back to the starting position.
Why: Builds arm and shoulder strength while improving coordination.
Common Mistake: Leaning backward or using momentum to press overhead.
Push Ups
How: Start in a plank position and lower your chest toward the floor while keeping your body in a straight line. Push back up while maintaining core and shoulder stability.
Why: Strengthens the chest, shoulders, and core.
Common Mistake: Letting the hips sag or flaring the elbows out excessively.