Day 2 · Friday 2 October Today
Shoulder press
If you have a heart condition or other health condition, check with your GP that this is safe for you first.
Beginner Shoulder press with broom handle
- 30 seconds work
- 30 seconds rest
- 3 rounds
Play video: Beginner: Shoulder press with broom handle
- Stand tall with your hands at shoulder height and elbows slightly forward
- Hold a broom handle with an overhand grip
- Press up overhead until your arms are straight
- Lower back down slowly, keeping your ribs down and shoulders relaxed
Intermediate Shoulder press
- 30 seconds work
- 30 seconds rest
- 3 rounds
Play video: Intermediate: Shoulder press
- Stand tall with your hands at shoulder height and elbows slightly forward
- Hold a can or weight in either hand with an overhand grip
- Press up overhead until your arms are straight
- Lower back down slowly, keeping your ribs down and shoulders relaxed
Advanced Shoulder press optional
- 30 seconds work
- 30 seconds rest
- 3 rounds
No separate video — this builds on the Intermediate move.
- Add one additional round
- Use heavier resistance household items that feel more challenging
- Increase the challenge by pressing more slowly and with control
- If using a resistance band, stand on the middle and hold the ends to add gentle resistance as you press overhead