Workout: To do at home, in the gym or on the go

Sports By Ricky Ali, Personal Trainer, Miami Lakes Athletic Club Thursday, June 30, 2022

The Seated Overhead Shoulder Press

     This is a full-body movement that activates the shoulders, triceps, abdominals, inner core and legs. 

     The upper back muscles are used to help stabilize upper body, particularly when the dumbbells are returned to the start position and your core is engaged.

1.  While holding a pair of dumbbells that are not too heavy for you to lift, sit upright on the floor with your legs straight in front of you and your feet flexed.

2.  Sit with an upright posture and hold the dumbbells above your shoulders with elbows bent, as shown in the photo at left.

3.  Contract your abdominal muscles, stiffen your legs and press your heels into the floor to help activate your core.

    Then press both dumbbells up overhead as shown in the photo below at right, hold them in the top position for 1-to-2 seconds and slowly, over 3-to-4 seconds, return them to the starting position.

4.  Perform 10-to-12 repetitions.

5.  Avoid slouching, rounding your shoulders, falling out of position or rounding your lower back.

     Anyone with poor posture, a weak core and poor shoulder mobility should not attempt this movement. 

     Athletes with back pain should avoid this exercise as well.

     Disclaimer: Do not begin any physical activity described in this column without prior approval from your health care professional.