Bodyweight Seated Shoulder Press
Build shoulder strength from a chair! This seated press is perfect for limited mobility or adding controlled resistance.
The Bodyweight Seated Shoulder Press is a compound exercise that mainly works the shoulders, chest and triceps, with help from the back and traps. You'll need: chair or dumbbells.
Required Equipment
Bodyweight Seated Shoulder Press Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Front Shoulder (anterior deltoid); Side Shoulder (lateral deltoid); Triceps (triceps brachii)
Secondary
Boxer Muscle (serratus anterior); Mid Traps (trapezius, middle fibers); Upper Traps (trapezius, upper fibers)
Bodyweight Seated Shoulder Press Variations and Alternatives
How to do the Bodyweight Seated Shoulder Press
Starting Position:
Sit on a sturdy chair with your feet flat on the ground. Ensure your back is straight and your shoulders are relaxed. Keep your knees aligned with your hips.
Hand Position:
Raise your arms so that your elbows are bent at about 90 degrees. Your hands should be at shoulder level, with palms facing forward.
Movement - Press:
Slowly press your arms upward until they are fully extended above your head. Keep your elbows slightly bent and don’t lock them out.
Return to Start:
Gradually lower your arms back to the starting position, returning to the 90-degree angle at your elbows.
Repetitions:
Repeat this movement for 10-15 repetitions, maintaining control throughout the exercise.
Breathing:
Inhale as you lower your arms and exhale as you press them upward.
Tips:
Focus on keeping your core engaged for stability.
Avoid arching your back; keep your torso stable while moving your arms.
Cool Down:
After finishing, take a few moments to stretch your arms and shoulders gently.
Bodyweight Seated Shoulder Press FAQs
What muscles does the Bodyweight Seated Shoulder Press work?
The Bodyweight Seated Shoulder Press mainly works the shoulders, chest and triceps, with help from the back and traps. The main muscles are the pectoralis major, anterior deltoid, lateral deltoid and triceps brachii.
What equipment do you need for the Bodyweight Seated Shoulder Press?
Chair or dumbbells.
Is the Bodyweight Seated Shoulder 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 Bodyweight Seated Shoulder Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Bodyweight Seated Shoulder Press variations and alternatives?
Similar exercises include the Alternating Bodyweight Seated Shrug, Chair Decline Push-Up, Chair Bent-Knee Dip and Chair Push-Up.
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