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15 Best SHOULDER PRESS Variations | Choosing the Right PRESS for YOUR Goals

There are tons of different shoulder press exercises out there – military press, bradford press, hang clean and press – but which one is right for you and your specific shoulder needs? In this video, we’re going to be going over 12 of the best shoulder press variations, how to perform them, and which muscles they’re targeting so you can find the perfect one to match your specific goals:

Standing Barbell Overhead Press: This classic shoulder builder targets all three heads of the deltoids. You can perform this with your feet hip-width apart for greater stability, or with your feet together, which is often referred to as a Military Press, to increase core activation and emphasize strict form.

Seated Dumbbell Shoulder Press: Versatile and allowing for individual arm focus, dumbbell shoulder presses are great for addressing muscle imbalances and improving shoulder definition. Because you’re seated, this variation takes leg drive out of the equation, forcing your shoulder muscles to do all the work! This makes it a great option for building pure shoulder strength and size.

Arnold Press: This variation involves rotating the dumbbells as you press them overhead, increasing activation of the anterior and lateral deltoids.

Push Press: Using a slight leg drive to help you press the weight overhead, the push press allows you to overload the shoulders and build explosive power.

Single-Arm Dumbbell Shoulder Press: This variation challenges your core stability and allows for a greater range of motion, effectively targeting all three heads of the deltoid.

Behind the Neck Press: This variation involves pressing the barbell from behind your head. It can be very effective for targeting the lateral and posterior deltoids, but requires excellent shoulder mobility. (Use caution with this exercise if you have any shoulder issues!)

Hang Clean and Press: This dynamic exercise involves explosively lifting the barbell from the hang position to your shoulders (clean) and then pressing it overhead. It’s a great way to build power and coordination while working all three heads of the deltoids. The Hang Clean and Press also engages multiple muscle groups throughout the body, including the legs, core and back in addition to the shoulders. This makes it a very functional exercise that can improve overall athletic performance. As it’s a more technical exercise, it’s important to start with light weight as you work on your form before attempting heavier weights.

Landmine Press: Using a barbell anchored at one end, landmine presses offer a unique angle that targets the anterior deltoid and upper chest.

Cuban Press: This exercise combines an upright row, external rotation, and overhead press, working all three heads of the deltoid with a focus on shoulder stability and mobility.

Bradford Press: A challenging variation that involves pressing the barbell from the front rack position to behind your neck and back, the Bradford press emphasizes the front deltoids and requires significant shoulder mobility. (Use caution with this exercise!)

Pike Push-Ups: A calisthenics exercise, pike push-ups are incredibly demanding and build serious shoulder and upper body strength, with a major focus on the anterior deltoid.

Z Press: Performed while seated on the floor with legs extended, the Z press emphasizes core stability and shoulder mobility while targeting all three heads of the deltoids.

Machine Shoulder Press: A good option for beginners, machine shoulder presses offer a controlled movement that works the deltoids with balanced activation.

So there you have it dudes and grrrls – 12 of the best shoulder press variations to help you build strong, powerful, and well-defined shoulders. Remember to choose the variations that best suit your goals and experience level. Focus on proper form and progressive overload to see the best results.

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