BACK TO EXERCISE LIBRARY

Shoulder Press Exercise | Upper Body Strength for Older Adults

The shoulder press exercise is a strengthening movement that targets the shoulders, arms, and upper chest.
Performed while seated or standing, it helps older adults build the strength needed for daily activities such as lifting objects overhead, reaching for shelves, and improving posture.
This exercise can be performed with light weights, resistance bands, or simply using body weight for beginners.

SHOULDER PRESS EXERCISE TECHNIQUE

INSTRUCTIONS:

  • Sit tall in a sturdy chair with feet flat on the floor.

  • Start with hands at shoulder height, elbows bent.

  • Slowly press the hands upward until your arms are straight but not locked.

  • Lower back down with control to the start position.

TIPS:

  • Breathe out as you press up, breathe in as you lower.

  • Keep shoulders relaxed (don’t shrug).

  • Move slowly and with control.

MUSCLES WORKED:

  • Shoulders (deltoids)

  • Triceps (back of arms)

  • Upper chest (slight involvement)

BENEFITS:

  • Builds upper-body strength for lifting and carrying

  • Helps with daily tasks like putting items on shelves or lifting overhead

  • Improves posture and shoulder stability

BEGINNER VERSION:

  • Perform the exercise without weights, just pressing your arms overhead.

  • Or use very light household items (like water bottles).

PROGRESSION OF EXERCISE:

  • Use heavier weights or resistance bands.

  • Perform the exercise standing instead of seated to engage your core and balance.

  • Slow the movement down for extra control and strength building.