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
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.
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.
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.
Return to Start:
Gradually lower your arms back to the starting position, returning to the 90-degree angle at your elbows.
Repetitions:
Repeat this movement for 10-15 repetitions, maintaining control throughout the exercise.
Breathing:
Inhale as you lower your arms and exhale as you press them upward.
Tips:
Focus on keeping your core engaged for stability.
Avoid arching your back; keep your torso stable while moving your arms.
Cool Down:
After finishing, take a few moments to stretch your arms and shoulders gently.