Seated Dumbbell Shoulder Press
Take hold of suitable weight dumbbells and position yourself on either a flat bench or a bench that offers back support if you feel more comfortable. Keep your core tight and place your feet flat on the floor. Place the dumbbells upright onto the thigh muscle just above your knee cap.
One at a time, use the thighs to clean the dumbbells up to shoulder height. (This practice is imperative to get right with lighter weights to allow you to lift heavier weights once you get stronger). This is the starting position.
From the starting position with palms facing forward, extend the arms upward until the dumbbells touch (or get close to), over 1-2 seconds as you breathe out. Do not lock out with the elbows so tension remains on the shoulders.
Lower the dumbbells over 1-2 seconds as you breathe in, back to the starting position with palms facing forward.
Seated Barbell Shoulder Press
Take position on either a flat bench or a bench that offers back support if you feel more comfortable. Keep your core tight, place your feet flat on the floor and take a medium to wide grip on the bar. This is your starting position.
From the starting position with the bar on the very upper part of your chest, extend the arms up and raise the bar over 1-2 seconds as you breathe out. Do not lock out with the elbows so tension remains on the shoulders.
Lower the bar over 1-2 seconds as you breathe in. The bottom of the movement is where you palms are level with your shoulders and the bar is back at the starting position.
Seated Shoulder Press Machine
Take position in the shoulder press machine with back pressed against an upright bench, which will most often be fixed into place.
Place your feet flat on the floor and grip the handles taking the majority of the weight in your palms. This helps to target your shoulders. This is the starting position.
Raise the bar up over 1-2 seconds as you breathe out. Do not lock the elbows out at the top of the movement instead keeping the tension on the shoulders.
Lower the bar back to the starting position over 1-2 seconds as you breathe in. The bottom of the movement is where your palms are level with your shoulders.
Seated Smith Machine Shoulder Press
Take position in the Smith Machine with back pressed against an upright bench. The bench should be set up just short of 90 degrees to allow the bar to pass in front of your nose.
Place your feet flat on the floor and take a medium-width grip on the bar. Extend the arms up, removing the bar from the hook and settle yourself for 2 seconds before you commence. This is your starting position.
Lower the bar over 1-2 seconds as you breathe in. The bottom of the movement is when your palms are level with your shoulders.
Reverse the movement by raising the bar over 1-2 seconds as you breathe out and return to the starting position.