Shoulder Press - Water Bottle
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 water bottles with an overhand grip (palms facing upward). Lift the bottles until they are over your head and your arms are straight. This is your starting position. Slowly lower the bottles until they are in front of your shoulders. Your elbows should flare out to the sides. Inhale during this movement. Push the bottles 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 water bottles and hold them above your head with arms extended, while seated in a military press chair.
Sit in the military press chair with your back pressed against the seatback. Grasp water bottles with an overhand grip (palms facing upward). Lift the bottles until they are over your head and your arms are straight. This is your starting position.
Step 2
Slowly lower the bottles until they are in front of your shoulders.
Slowly lower the bottles until they are in front of your shoulders. Your elbows should flare out to the sides. Inhale during this movement.
Step 3
Push the bottles back to the starting position.
Push the bottles straight up to the starting position. Exhale during this movement. Hold water bottles with an overhand grip (palms facing upward). Lift the bottles until they are over your head and your arms are straight.