Standing No Weight Shoulder Press Stretch
Rehearses the overhead press pattern without load to warm up the shoulders.
ShouldersBeginnerMobilityStretch
At a glance
| Muscles worked | Primary: shoulders. Secondary: upper back |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Beginner |
| Type | Mobility · Stretch |
| Sets & reps | 30 seconds |
| Estimated calories burned | ~12 kcal |
| Equipment | None needed |
How to do it
- Stand tall with hands at shoulder height.
- Press the arms overhead in a controlled motion.
- Lower back to the starting position.
- Keep the core braced and ribs down.
- Continue for the desired duration.
Coaching tips
Benefits
Rehearses the overhead press pattern without load to warm up the shoulders.
Common mistakes
Avoid excessive lower-back arch.
Make it harder
Increase the range or add a slight pause at the top.
Make it easier
Reduce the range of motion.
Breathing
Exhale as you reach up, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore shoulders exercises
Water Bottle Off Wall Incline Punch
Intermediate · 4 sets × 20 repsSingle Arm Wall Leaning Water Bottle Reverse Fly
Intermediate · 4 sets × 15-20 each armStanding Rear Delt Static Stretch
Beginner · 30 secondsShoulder Press With Smith Machine
Intermediate · 6 sets × 15 repsLateral Raise with Water Bottles
Beginner · 4 sets × 12-15 repsAlternating Kneel with Overhead Kettlebell Hold
Intermediate · 4 sets × 20-40 seconds 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.