Alternating Standing Shoulder Press 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Alternating Standing Shoulder Press is a dynamic compound movement that builds shoulder strength and endurance while also training balance and stability. Alternating arms places more unilateral stress on each side, forcing the core and stabilizers to work harder than in a traditional bilateral press. The primary focus is the deltoids, while the triceps and other stabilizers assist throughout the movement.
How to Perform
Stand tall holding a dumbbell in each hand at shoulder level, palms facing forward.
Keep your elbows beneath your wrists and your core braced.
Press one dumbbell overhead until your arm is fully extended.
Lower it back to shoulder height and repeat with the opposite arm.
Continue alternating sides with control, keeping the rest of your body stable.
Maintain a strong upright posture throughout the set.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your glutes and core tight to reduce lower back strain.
Focus on moving one arm at a time, not rushing the reps.
Keep your wrist straight over your elbow for joint safety.
Breathe out on the press and in on the return.
Perform in front of a mirror to ensure even shoulder height.
Slightly stagger your stance for more stability if needed.
Use a full range of motion on each press.
How Not to Perform
Don’t lean or twist your torso during the lift.
Avoid pressing both arms at once—stick to a strict alternating pattern.
Don’t let your elbows flare out excessively.
Avoid locking your knees—stay soft through your lower body.
Don’t arch your back or tilt your pelvis.
Avoid bouncing the dumbbells or using momentum to drive the weight up.
Don’t press too far behind your head—keep the motion in line with your shoulders.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
