Overhead Shoulder Press with Free Weights
The overhead shoulder press with free weights targets the anterior and middle deltoid muscles. The deltoid is a three-headed muscle that forms a cap around the shoulder. It’s primary function is essentially to move the arm away from the body. The anterior deltoid raises the arm straight up in front while the middle deltoid raises the arm out to the side. The secondary muscles that are worked with an overhead shoulder press are: supraspinatus, triceps brachii, middle and lower trapezius, serratus anterior and pectoralis major.
|Anatomical drawing of the anterior deltoid muscles.|
|Anatomical drawing of the middle deltoid muscles.|
Begin by sitting up straight in the chair with your feet flat on the floor and shoulder width apart. Contract your abdominals for trunk stability. Keep your head and neck in a neutral alignment. Bend your elbows and raise your arms to a 90 degree position. Grasp the weights so your palms are facing away from you and your hands slightly wider than your shoulders. As an alternative, a Theraband may be used by placing it underneath your chair. Exhale as you slowly straighten your elbows and raise the weights above you. Be careful to straighten your arms without locking your elbows. Inhale as you slowly lower the weights back down to starting position. Repeat this process 8-12 times for 3 sets. As an alternative, the overhead press can also be down with Thera-band® secured under your chair.
|A woman seated in a wheelchair is demonstrating the start position for a Overhead Shoulder Press with Free Weights exercise.|
|A woman seated in a wheelchair is demonstrating the end position for a Overhead Shoulder Press with Free Weights exercise.|