Standing shoulder press
Press light weights above your head while standing.
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What you need
Two light hand weights, and a sturdy chair or counter within reach
Before you start
Check with your GP or physio first if
you have high blood pressure that isn't under control
Heavy lifts and long holds encourage breath-holding, which raises blood pressure sharply.
you have a shoulder problem at the moment
Lifting overhead, pushing body weight and end-of-range stretches load the shoulder most.
Getting into position
- Stand with your feet hip-width apart and a sturdy chair or counter within reach.
- Use a lighter pair than you use seated. Put them on a table or chair seat so you don't have to lift them from the floor.
- Pick the weights up one at a time and lift them to the front of your shoulders, palms facing forwards or facing each other, whichever feels more comfortable.
How to do it
Gently tighten your tummy and stand tall.
Push the weights up until your arms are nearly straight above your head, but not locked.
Lower them slowly back to your shoulders.
To finish, lower the weights to your sides and put them back on the table or chair one at a time.
Keep in mind
- Stand tall; don't lean back.
- Knees soft, not locked.
- Breathe out as you press.
Where you should feel it
The tops and fronts of your shoulders and the back of your upper arms.
Stop or change something if you feel
Pain inside the shoulder joint, a pinch at the top of the shoulder, or pain in your neck.
Stop straight away if you have
- Chest pain, pressure or tightness.
- Breathlessness that does not settle quickly with rest.
- Dizziness, faintness or feeling sick.
- Sharp or sudden pain anywhere.
- Pain in a joint or tendon (knee, elbow, wrist, shoulder, Achilles) rather than in the muscle.
Stop and sit down. For chest pain, pressure or tightness, or breathlessness that does not settle with rest, call emergency services straight away. Don't wait to see if it passes. For anything else on this list, rest, and speak to your GP before your next session.
A gentler starting point
Use a lighter pair, or go back to the seated dumbbell press.
When it feels easy
Add reps, then a third set, then use the next weight up and go back to 8 reps.
Your next small steps
Change one thing at a time. Stay on a step until it feels steady, then take the next.
Stand with feet hip-width apart, a chair or counter within reach, using a lighter pair than you use seated.
2 sets × 8–10
Move on when: You stay steady on your feet and don't lean back as you press.
Add reps.
2 sets × 10–12
Move on when: Both sets reach 12 with two or three more left in you.
Add a third set.
3 sets × 10–12
Move on when: All three sets feel steady, two sessions running.
Use the next weight up and go back to 8 reps.
2–3 sets × 8–12
Move on when: You reach 12 again at the new weight. Repeat this step with each weight increase.
- Easier version
- Seated overhead press
Levels in overhead press
Each level is a separate variation. Move up when the last step on this page feels steady, and back down on a harder day.
- Level 1 · Supported start · Very gentleSeated overhead movement practice (coming soon)
- Level 2 · Foundation · Very gentleSeated overhead press
- Level 3 · More challenge · GentleStanding shoulder press
- Level 3 · More challenge · GentleProgressively loaded seated overhead press (coming soon)
Explore related content.
- Everyday focus
- Reaching, bending and turning, Everyday strength
- Body area
- Upper body
- Equipment
- Hand weights or bottles
- Movement format
- Standing
- Starting point
- Continuing a routine
- Age context
- No age cutoff specified
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