shoulder The push up is one of the most important movement patterns in training. Whether you are an athlete or an ordinary fitness enthusiast, you should not miss a series of shoulder push movements!

The shoulder press can help you develop upper limb muscle strength and build shoulder muscles, making you more powerful in life and on the sports field. At the same time, strong and strong shoulders will make you more beautiful in appearance. striking!

There are many variations of the shoulder press, which can be transformed into different shoulder press movements through some subtle changes, and each has its own characteristics

Today I will give Let me introduce a great shoulder press variation,One-arm rotation press!

However, adding the factor of rotation during the shoulder press can not only train the large superficial shoulder muscles, but also strengthen the deep stabilizing muscles of the shoulder ( Shoulder Rotator Sleeve) to make your shoulders stronger!

As shown below:

Stand or sit, and your tool of choice can be dumbbells or kettlebells!

1. Hold the dumbbell up and hang it on your chest, hold the dumbbell with your palms inward, your forearms perpendicular to the ground, raise your chest and raise your head to keep your torso stable,

2. Start pushing your shoulders upward: While pushing up, slowly rotate your forearms and shoulders outward until your arms are completely straight, with the palms facing forward at the top of the movement.

3. Then lower the dumbbell slowly with your forearms! Slowly rotate inward and lower slowly. When the dumbbell reaches the lowest point, return to the starting position with your palms facing you.

Training Tips:

1. It is not recommended to use heavy weight for training. It is recommended to reduce the usual training weight

2. Pay attention to always maintain. The spine is stable and neutral, and there should be no high or low shoulders or scoliosis