Aug 8, 20231 min
Just like any other variations of an exercise, the shoulder press also has different purposes with different forms. Some may be for the purpose of gaining strength and muscle, whereas others may have the purpose of increasing endurance and power. We'll get into each below.
Disclaimer: Having the proper range of motion to safely press overhead is essential to perform some of these shoulder press progressions.
1. Seated Shoulder Press
Potentially Builds: strength and muscle
Details: requires less stability from the core, isolates the shoulders, and requires more time under tension
Level: Beginner+
2. Z Press
Potentially Builds: strength, endurance, and stability
Details: challenges core stability
Level: Intermediate+
3. Single-Arm Landmine Press
Potentially Builds: strength, endurance, and power
Details: can improve muscular imbalances
Level: Beginner+
4. Push Press
Potentially Builds: endurance and power
Details: offers less time under tension, which is helpful for increasing power
Level: Intermediate+
NOTE: You can build strength, muscle, endurance, power, or stability with any of these exercises.
All four forms of shoulder presses can potentially be found in my 1:1 training programs, depending on the clients abilities, goals, and current training phase.