Miami Dade College North Campus

Aquatic and Fitness Center

  • Shoulder Press

    Shoulder Press

    Muscle Group: Deltoids 

    Type of exercise: The shoulder press is strength building training exercise which targets your shoulders, placing some emphasis on your triceps and upper back. Use caution if you have lower-back, neck, or elbow problems. The overhead press involves moving a barbell or dumbbells from the shoulder and pushing it up above the head until the elbows are fully locked out. As the bar clears the head, the lifter leans forward slightly in order to keep balance. As the bar is lowered back to the shoulders and clears the head again, the lifter leans slightly back.

    Weight: Weight is varied in distribution (depending if used by dumbbells or machine).

    Benefits: The shoulder press is a great exercise to build bigger shoulders and to develop strength. This is due to the fact that most people will be able to lift a much higher weight than they would with isolated shoulder exercises.

    Workout Guideline

    Beginners: Light weight, 3 Sets, 12- 15 repetitions, 60- 90 seconds rest in between sets.
    Intermediate: Light to Heavy Weight, 4 sets, 12- 15 repetitions, 45- 60 seconds rest in between sets.
    Advance: Medium to Heavy Weight, 4 sets, 8- 12 repetitions, 30-45 seconds rest in between sets.


Rear Deltoid


Shoulders Press