Shoulder Press - Water Bottle Single
Recommendations: 2-3 Sets, 8-12 Reps
Beginner Shoulders Triceps Chest Strength Water Bottle Chair Push Compound Home
Purpose: The Barbell Shoulder Press (sometimes called the Military Press) is a good exercise for building up and strengthening the shoulder region.
Benefits: The press is a highly effective compound upper-body exercise.
Sit in the military press chair with your back pressed against the seatback. Grasp a water bottle in your right hand with an overhand grip (palms facing upward). Lift the bottle until it is over your head and your arm is straight. This is your starting position. Slowly lower the bottle until it is in front of your shoulder. Your elbow should flare out to the side. Inhale during this movement. Push the bottle straight up to the starting position. Exhale during this movement. Repeat for the recommended number of repetitions. Sit in the military press chair with your back pressed against the seatback. Grasp a water bottle in your left hand with an overhand grip (palms facing upward). Lift the bottle until it is over your head and your arm is straight. This is your starting position. Slowly lower the bottle until it is in front of your shoulder. Your elbow should flare out to the side. Inhale during this movement. Push the bottle straight up to the starting position. Exhale during this movement. Repeat for the recommended number of repetitions.
The Deltoids is a fan-shaped muscle. The Anterior (Front) Deltoid raises the arm toward the front of the body and rotates the arm inward. The Lateral (Side) Deltoid raises the arm to the side. The Posterior (Rear) Deltoid raises the arm toward the rear and rotates the arm outward.
Step 1
Grasp a water bottle in your right hand and hold it above your head with arm extended, while seated in a military press chair.
Sit in the military press chair with your back pressed against the seatback. Grasp a water bottle in your right hand with an overhand grip (palms facing upward). Lift the bottle until it is over your head and your arm is straight. This is your starting position.
Step 2
Slowly lower the bottle until it is in front of your shoulder.
Slowly lower the bottle until it is in front of your shoulder. Your elbow should flare out to the side. Inhale during this movement.
Step 3
Push the bottle back to the starting position.
Push the bottle straight up to the starting position. Exhale during this movement. Hold a water bottle in your right hand with an overhand grip (palms facing upward). Lift the bottle until it is over your head and your arm is straight. Repeat as required.
Step 4
Grasp a water bottle in your left hand and hold it above your head with arm extended, while seated in a military press chair.
Sit in the military press chair with your back pressed against the seatback. Grasp a water bottle in your left hand with an overhand grip (palms facing upward). Lift the bottle until it is over your head and your arm is straight. This is your starting position.
Step 5
Slowly lower the bottle until it is in front of your shoulder.
Slowly lower the bottle until it is in front of your shoulder. Your elbow should flare out to the side. Inhale during this movement.
Step 6
Push the bottle back to the starting position.
Push the bottle straight up to the starting position. Exhale during this movement. Hold a water bottle in your right hand with an overhand grip (palms facing upward). Lift the bottle until it is over your head and your arm is straight. Repeat as required.