Over Head Press Swimmers On Incline Bench
Targets the shoulders and triceps without needing any equipment
Full BodyIntermediateStrengthPress
At a glance
| Muscles worked | Primary: deltoids, triceps. Secondary: upper chest, trapezius |
|---|---|
| Muscle group | Full Body |
| Difficulty | Intermediate |
| Type | Strength · Press |
| Sets & reps | 4 sets × 20 reps |
| Estimated calories burned | ~4 kcal |
How to do it
- Step 1: Setup — sit on an incline bench or chair with feet planted firmly on the floor
- Step 2: Initiation — engage core and place hands on the edge of the bench
- Step 3: Main movement — press body up, extending arms fully and lifting torso
- Step 4: End position — hold for a brief moment, then lower body back to the starting position
- Step 5: Return — control the descent, keeping core engaged and avoiding losing form
- Step 6: Breathing reminder — exhale on the press, inhale on the lower
- Step 7: Safety note — avoid letting the body sag or using momentum to lift
Equipment
- Incline Bench or Chair
Coaching tips
Benefits
Targets the shoulders and triceps without needing any equipment
Common mistakes
Letting the body sag or losing proper form
Make it harder
Increase the number of sets or reps
Make it easier
Decrease the number of sets or reps
Breathing
Exhale on press, inhale on lower
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 8-10 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.