Everything You Need to Know About the Shoulder Press with Elbows Out to the Side

The shoulder press with elbows out to the side is a classic upper-body exercise that primarily targets the shoulder muscles, specifically focusing on the deltoids. This movement helps build strength, stability, and muscular endurance in the upper body.

What Is the Shoulder Press with Elbows Out to the Side?

This exercise involves pressing weights vertically overhead while keeping your elbows aligned with your shoulders and pointing outward. The position of the elbows emphasizes the lateral deltoids while also engaging other supporting muscles.

Muscles Worked

Primary Muscles

• Deltoids (anterior and lateral heads)

Secondary Muscles

• Trapezius (upper back)

• Triceps brachii (back of the arms)

• Serratus anterior (side of the ribs)

• Core stabilizers

Benefits of the Shoulder Press with Elbows Out to the Side

1. Builds Shoulder Strength: Targets the deltoids for stronger, more defined shoulders.

2. Enhances Overhead Stability: Improves strength for pressing and lifting motions.

3. Increases Shoulder Mobility: Encourages a full range of motion in the shoulder joint.

4. Boosts Core Engagement: Requires stabilization of the torso to maintain proper alignment.

5. Versatile: Can be performed with dumbbells, barbells, kettlebells, or resistance bands.

How to Perform the Shoulder Press with Elbows Out to the Side

Step 1: Starting Position

• Equipment: Use dumbbells, a barbell, or kettlebells.

• Stand with your feet shoulder-width apart and knees slightly bent.

• Hold the weights at shoulder height with your palms facing forward and elbows out to the sides at a 90-degree angle.

• Keep your chest lifted, shoulders down, and core engaged.

Step 2: Execute the Press

1. Press Overhead: Push the weights upward until your arms are fully extended overhead, keeping your elbows slightly bent at the top.

2. Pause at the Top: Hold for 1–2 seconds with the weights directly over your shoulders.

3. Lower with Control: Slowly return the weights to the starting position, keeping your elbows aligned with your shoulders.

Step 3: Repeat

• Perform 8–12 repetitions for 3–4 sets.

Variations of the Shoulder Press with Elbows Out to the Side

1. Arnold Press: Add a rotation to engage all three heads of the deltoids.

2. Seated Shoulder Press: Perform while seated to reduce the demand on your core.

3. Resistance Band Press: Use a resistance band for constant tension.

4. Kettlebell Shoulder Press: Hold kettlebells for a unique grip and stability challenge.

5. Single-Arm Shoulder Press: Press one arm at a time to address imbalances and enhance core activation.

Common Mistakes to Avoid

1. Arching the Back: Engage your core to prevent lower back strain.

2. Flared Ribs: Keep your ribs pulled in to maintain proper alignment.

3. Locking the Elbows: Avoid hyperextending your elbows at the top of the movement.

4. Rushing the Movement: Perform the lift slowly and with control for maximum muscle engagement.

5. Shrugging Shoulders: Keep your shoulders down and away from your ears.

Safety Tips

• Warm-Up First: Include dynamic shoulder stretches and light overhead movements to prepare your muscles.

• Start with Light Weights: Master the form before progressing to heavier weights.

• Maintain Neutral Posture: Keep your spine straight and your head aligned with your torso.

• Use a Spotter if Needed: For heavier lifts, ensure you have assistance.

• Stop If Pain Occurs: Avoid the exercise if you feel sharp or unusual discomfort in your shoulders or back.

Who Should Avoid the Shoulder Press with Elbows Out to the Side?

• Individuals with shoulder impingement or rotator cuff injuries should consult a healthcare provider or trainer before performing this exercise.

• Those with limited shoulder mobility may need to modify the movement or try alternatives.

Alternatives to the Shoulder Press with Elbows Out to the Side

1. Lateral Raises: Target the lateral deltoids with a side lift.

2. Landmine Press: A more joint-friendly overhead pressing variation.

3. Incline Dumbbell Press: Focuses on the shoulders and chest with reduced overhead strain.

4. Push Press: Incorporates a leg drive for added power and shoulder engagement.

5. Face Pulls: Strengthen the rear delts and improve shoulder stability.

Sample Upper Body Routine Incorporating the Shoulder Press

Shoulder and Triceps Routine

1. Lateral Raises: 3 sets of 12 reps

2. Shoulder Press with Elbows Out to the Side: 3 sets of 10 reps

3. Tricep Dips: 3 sets of 12 reps

4. Bent-Over Reverse Flys: 3 sets of 12 reps

5. Push-Ups: 3 sets of 15 reps

Pro Tips for the Shoulder Press with Elbows Out to the Side

1. Engage Your Core: Stabilize your torso to avoid arching your lower back.

2. Control the Descent: Lower the weights slowly to increase time under tension.

3. Adjust Your Grip: Experiment with a neutral grip (palms facing each other) to reduce shoulder strain.

4. Use a Mirror: Check your alignment to ensure your elbows stay level with your shoulders.

5. Breathe Properly: Exhale as you press the weights up and inhale as you lower them.

By adding the shoulder press with elbows out to the side to your routine, you’ll develop stronger, more defined shoulders, improve posture, and enhance overhead stability. Stay consistent and press your way to a stronger upper body!