All Exercises
Shoulder Press
Builds shoulder and tricep strength through a seated overhead press, also engaging the core for stability.
Last updated
Main Muscles
- Shoulders
Supporting Muscles
- Abs
- Triceps
- Upper Back
Workouts with this exercise
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How to perform
- Sit tall on a bench holding an AguaForce weight in each hand at shoulder height, palms facing forward
- Press both weights straight overhead until your arms are fully extended
- Pause briefly at the top without locking your elbows harshly
- Lower back down with control to shoulder height and repeat
Tips
- Keep your core braced to avoid arching your lower back
- Press the weights in a straight line rather than out in front
Shoulder Press FAQ
What muscles does the shoulder press work?
The shoulder press mainly works your shoulders, with your abs, triceps and upper back supporting the movement.
How much water should I put in the weight for the shoulder press?
Fill both AguaForce weights to about 3–6 lb each, using the molded fill lines. Start at the low end if you're new to strength training, and pick a level where the last few reps feel hard but your form stays clean. When that gets easy, add about half a cup of water, roughly a quarter pound.
How many sets and reps of the shoulder press should I do?
Aim for 3 sets of 10–12 reps, resting 45–60 seconds between sets. The CDC recommends muscle-strengthening activity at least 2 days a week, so 2–3 non-consecutive days is a good target.