Extension and flexion of the arms while seated ► Shoulder press

Individual work

Sit upright on the long bench (or the Swedish box top), arms bent at shoulder height with the dumbbells in your hands (right angle at the elbow joint), palms facing forwards (overhand grip), bring your arms/dumbbells together above your head and lower them back to the starting position.

Attention:
Do not fully extend your arms, straight back (possibly back against a wall), actively tense your torso.

Lighten:
Less weight.

Harden:
More weight.

Variant I:
Exercise performed in a standing position.
Variant II:
After each exercise, bring your arms/dumbbells together in front of your head (elbows at shoulder height) with your palms facing your face.

1 long bench or 2 vaulting box elements (incl. upper section)
2 dumbbells