Shoulders · Beginner–Intermediate
AI Shoulder Press Counter
The shoulder press drives a weight from your shoulders to overhead, building round, strong shoulders and stronger pressing power for everyday life. It works standing or seated, with dumbbells or anything you can hold. REP RUSH counts each overhead press through your webcam so you can just move and lift.
- Muscles worked
- Deltoids (shoulders), Triceps, Upper chest, Core
- Equipment
- Dumbbells (or any weight)
- Also called
- overhead press, dumbbell shoulder press, military press
How to do shoulder press with proper form
- 1 Rack the weights. Sit or stand tall with a weight in each hand at shoulder height, palms facing forward and elbows bent.
- 2 Brace. Tighten your core and keep your back straight — don't lean back or arch to start the lift.
- 3 Press overhead. Drive the weights straight up until your arms are fully extended, stacked over your shoulders.
- 4 Lower with control. Bring the weights back down to shoulder height under control. That's one rep.
Muscles worked
Primary
Deltoids (shoulders)
Supporting
Triceps, Upper chest, Core
Common mistakes
Arching your back
Leaning back to muscle the weight up. Brace your core and press with your shoulders, not your spine.
Flaring the elbows
Letting elbows point straight out to the sides. Keep a slight forward angle for healthier shoulders.
Pressing forward
Pushing the weight out in front of you. Drive it straight overhead, finishing over your shoulders.
Short lockout
Stopping before your arms are extended. Reach the full overhead position each rep.
How many reps & sets
Do 3–4 sets of 8–12 reps for size and strength. Start lighter than you expect — the shoulders fatigue quickly and form matters here. Rest 60–90 seconds between sets and train shoulders about twice a week.
Shoulder Press FAQ
What muscles does the shoulder press work?
The overhead press mainly targets the deltoids (shoulders), with the triceps, upper chest, and core assisting to control and stabilize the lift.
Should I do the shoulder press standing or seated?
Both work. Standing recruits more core and full-body stability, while seated isolates the shoulders. Pick what feels strong and controlled.
How much weight should I use for the shoulder press?
Start with a weight you can press 10–12 times with clean form, then add load gradually as it gets easier.
Is the shoulder press safe?
Yes, with good form and an appropriate weight. Keep your core braced and avoid arching your lower back to protect your spine.
Count your reps, hands-free
REP RUSH watches through your webcam and counts every shoulder press rep on-device — no wearables, no signup, and your video never leaves your machine.
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