Top Accessory Exercises to Improve Shoulder Press

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Looking to build strong, functional shoulders? Shoulder presses are a must-have in any fitness routine! This fundamental exercise strengthens the upper body, but improper form or imbalances can lead to discomfort or even injuries. To boost your performance and stay injury-free, incorporating accessory exercises is key.

In this post, as a physiotherapist, I’ll introduce the best accessory exercises for improving your shoulder press and explain how to integrate them into your routine for maximum results.

Why Accessory Exercises Are Essential

Simply lifting heavier weights isn’t enough to master the shoulder press. The shoulders rely on a balance of strength, stability, and mobility to perform efficiently. Over time, poor movement patterns or muscular imbalances can lead to injury. Accessory exercises target these weaknesses, offering:

Muscle Balance Correction: Strengthens weaker sides for better overall performance.
Stability Improvement: Reinforces the muscles around the shoulder joint.
Mobility Enhancement: Increases flexibility for safer, more efficient movements.
Injury Prevention: Builds resilience in the shoulders and back.

The Best Accessory Exercises

1. Face Pulls

Why: Improves scapular stability and posture.
How to Do It:
- Attach a resistance band or cable machine at face height.
- Pull toward your face, keeping elbows high and squeezing shoulder blades.
- Perform 3 sets of 12–15 reps.
Pro Tip: Focus on pulling your shoulder blades together rather than just moving your arms.

2. Overhead Hold

Why: Builds isometric strength and stability in the overhead position.
How to Do It:
- Hold a barbell or dumbbells overhead with extended arms.
- Engage your core and glutes to prevent arching.
- Hold for 20–30 seconds.
Pro Tip: Maintain activation in your shoulders and mid-back throughout the hold.

3. Z Press

Why: Enhances core and shoulder strength by eliminating leg drive.
How to Do It:
- Sit on the floor with legs extended.
- Press a barbell or dumbbells overhead while keeping your torso upright.
- Perform 3 sets of 8–10 reps.
Pro Tip: Keep your back straight and engage your core throughout the movement.

4. Scapular Push-Ups

Why: Improves scapular mobility and stability.
How to Do It:
- In a plank position, retract and protract your shoulder blades without bending your arms.
- Perform 3 sets of 12–15 reps.
Pro Tip: Push until your back rounds slightly to fully activate your scapula.

5. Side Plank

Why: Strengthens the core and shoulder stabilizers.
How to Do It:
- Assume a side plank position, supported by your forearm or hand.
- Hold for 30–60 seconds per side.
Pro Tip: Press your shoulder blade outward and keep your body aligned.

6. Landmine Press

Why: Reduces shoulder joint stress while building pressing strength.
How to Do It:
- Anchor a barbell in a landmine attachment.
- Press the barbell upward at a slight angle.
- Perform 3 sets of 10–12 reps.
Pro Tip: Keep your core tight and avoid overarching your back.

7. Triceps Dips

Why: Strengthens the triceps to support the lockout phase.
How to Do It:
- Lower and raise your body using parallel bars or a bench.
- Perform 3 sets of 10–15 reps.
Pro Tip: Ensure your shoulders stay active and avoid shrugging.

How to Incorporate These Exercises

Warm-Up: Prepare your shoulders with scapular push-ups, side planks, and face pulls.
Main Workout: Focus on shoulder presses while integrating Z presses and landmine presses.
Accessory Work: Add overhead holds and triceps dips to address weak points.
Cool-Down: Use stretches and self-massage for recovery.

Final Thoughts

Shoulder presses are a cornerstone of functional fitness, but improving them requires more than lifting heavy. By incorporating these accessory exercises, you can enhance your strength, stability, and mobility while reducing the risk of injuries.

Try adding these movements to your routine and unlock a more powerful and stable shoulder press. Let’s build those strong, functional shoulders!

Sho

Best Accessory Exercises to Improve Shoulder Press Performance