Stick Standing Shoulder Press
Improve shoulder mobility & strength with the Stick Standing Shoulder Press! A simple exercise to enhance upper body fitness.
The Stick Standing Shoulder Press is a compound exercise that mainly works the chest and triceps, with help from the shoulders and back. You'll need: stretching stick.
Required Equipment
Stick Standing Shoulder Press Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid); Boxer Muscle (serratus anterior)
Stick Standing Shoulder Press Variations and Alternatives
How to do the Stick Standing Shoulder Press
Starting Position:
Stand with your feet shoulder-width apart. Ensure your weight is distributed evenly on both feet.
Hold the stick with both hands, arms extended above your shoulders, keeping your palms facing forward. Your grip should be slightly wider than shoulder-width.
Engaging Your Core:
Before you begin the movement, engage your core by tightening your abdominal muscles. This helps to stabilize your spine and maintain balance.
Lowering the Stick:
Slowly bend your elbows and lower the stick toward your chest. Your elbows should point slightly backward as you lower the stick.
Keep your back straight and avoid arching your lower back.
Pressing the Stick:
Once you reach the bottom position with the stick near your chest, press the stick back up to the starting position while fully extending your arms.
Make sure to exhale as you press the stick upward.
Repetition:
Repeat the lowering and pressing movement for the desired number of repetitions, generally aiming for 10-15 reps for beginners.
Finishing the Exercise:
Once completed, lower the stick gently back to your starting position and relax your arms.
Take a moment to breathe and regain your balance before finishing.
Tips:
Start with a light stick to master the form before using any weights.
Focus on controlled movements to avoid injury.
Keep your shoulders down and away from your ears throughout the exercise.
Stick Standing Shoulder Press FAQs
What muscles does the Stick Standing Shoulder Press work?
The Stick Standing Shoulder Press mainly works the chest and triceps, with help from the shoulders and back. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Stick Standing Shoulder Press?
Stretching stick.
Is the Stick Standing 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 Stick Standing Shoulder Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Stick Standing Shoulder Press variations and alternatives?
Similar exercises include the Stick Assisted Isometric Core, Stick Lunge with Overhead Raise Stretch, Stick Pass Around Stretch and Stick Shoulder Mobilization in Abduction.
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