Shoulder press in front of the head

This exercise specifically strengthens your shoulders and triceps through controlled pressure.

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Preparation

Secure the sled so that the handlebar is at the level of the upper chest.

Starting Position

Stand firmly and parallel, keep your back straight, and grip the handlebar wide on the outside.

Execution

Press the handlebar evenly upwards until the arms are fully extended. Then slowly lower it again, but before reaching the lower stop, press it up again.

Variants

Adjust the grip width - this way you can change the intensity and focus of the exercise.

Muscles Used

Shoulders

Triceps

Tip

Maintain an upright and stable body posture throughout the entire exercise. Avoid arching your lower back, engage your core muscles, and consciously keep your shoulders down.

What makes this exercise particularly effective?

The shoulder press in front of the head on your EISENHORN DS is one of the most classic and effective exercises for the shoulder muscles. By moving the weight overhead, the front and side deltoid muscles are particularly intensively engaged. At the same time, the exercise requires an upright body posture, in which the core and stabilizing muscles actively participate. This combination of targeted muscle building and functional stabilization makes the shoulder press in front of the head a particularly effective exercise for strength, posture, and full-body coordination.

What effect does the exercise achieve?

Targeted shoulder strengthening: The front and side deltoid muscles are maximally engaged, while the triceps and upper chest muscles work in a supporting role.
Improved posture: The upright position stabilizes the upper back and improves body posture in the long term.
Core activation: Abdominal and back muscles are automatically engaged to protect the spine during the pressing movement.
Functional training: The movement simulates everyday overhead activities and thereby improves strength and resilience in daily life.
Improving muscular endurance: Depending on the intensity, the exercise can be used for both maximum strength and muscular endurance.

How does this exercise fit into the Big 5 concept?

The Big 5 include the fundamental exercises: squat, deadlift, bench press, pull-up or lat pulldown, and shoulder press. As part of the classical Big 5, the shoulder press in front of the head plays a central role in the Big 5 training concept:

Core exercise for the upper body: Specifically builds the shoulder and arm muscles and complements pressing exercises like the bench press.
Full-body stability: The overhead movement activates the entire core — a crucial factor for strength development and injury prevention.
Basis for progression: The shoulder press creates a solid foundation for more complex pressing variations (e.g. push press or military press).
Functional relevance: Strengthens movements essential in sports such as weightlifting, gymnastics, or throwing disciplines.