Seated Shoulder & Hip Abduction Press
Strengthen shoulders & hips in one move! This seated exercise builds upper & lower body strength and stability. Easy to learn, effective results.
The Seated Shoulder & Hip Abduction Press is a compound exercise that mainly works the chest and shoulders, with help from the hip abductors (outer thighs) and core. You'll need: exercise bench.
Required Equipment
Seated Shoulder & Hip Abduction Press Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Front Shoulder (anterior deltoid)
Secondary
Hip Abductor (gluteus medius); Deep Core (transverse abdominis)
Seated Shoulder & Hip Abduction Press Variations and Alternatives
How to do the Seated Shoulder & Hip Abduction Press
Positioning:
Sit on the edge of the exercise pad with your feet flat on the floor, hip-width apart.
Keep your back straight and your core engaged.
For the shoulder press portion, start with your arms bent at a 90-degree angle, elbows slightly below shoulder level, and hands positioned at shoulder height.
Movement Instructions:
1. Shoulder Press:
As you inhale, press your arms upward until they are fully extended above your head. Keep your elbows slightly forward and wrists straight.
Hold for a moment at the top of the movement, feeling the contraction in your shoulders and arms.
Exhale and slowly lower your arms back to the starting position, returning to the bent elbow position.
2. Hip Abduction:
While performing the shoulder press, simultaneously lift both knees out to the sides (abduction) as if you are trying to push your feet away from each other while still seated. Keep your feet flexed.
Hold this position for a moment to engage your hip muscles.
Slowly bring your knees back together as you lower your arms during the shoulder press return.
Tips:
Start with lighter weights or perform the movement without weights until you feel comfortable with the technique.
Keep your movements steady and controlled, avoiding any sudden jerks or strains.
Maintain a neutral spine throughout the exercise to prevent injury.
Seated Shoulder & Hip Abduction Press FAQs
What muscles does the Seated Shoulder & Hip Abduction Press work?
The Seated Shoulder & Hip Abduction Press mainly works the chest and shoulders, with help from the hip abductors (outer thighs) and core. The main muscles are the pectoralis major and anterior deltoid.
What equipment do you need for the Seated Shoulder & Hip Abduction Press?
Exercise bench.
Is the Seated Shoulder & Hip Abduction Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Seated Shoulder & Hip Abduction Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Seated Shoulder & Hip Abduction Press variations and alternatives?
Similar exercises include the Stool Seated Incline Stepout Press, Stool Seated Shoulder Toe-Tap Press, Band Seated Shoulder Press and Dumbbell Seated Overhead Press.
Training calculators
Work out the numbers behind your training before your next session.