Shoulder Press

Challenge Details

• Level 1: 15 reps / 1 set / 20% TBW / 5 points
• Level 2: 15 reps / 2 Sets / 30% TBW / +10 points (15 total)
• Level 3: 15 reps / 2 sets / 40% TBW / +15 points (30 total)
• Level 4: 15 reps / 2 sets / 50% TBW / +20 points (50 total max)​

TBW: Total Body Weight - Your latest recorded weight.

Warning

Avoid if you have shoulder, wrist, or elbow pain.

Breaks

• ​Level 1: No break allowed
• Level 2, 3 & 4: One 30-second break between sets

Notes:

• ​If you stop mid-set, partial reps do not count.
• Start at the highest level you can complete, then train to reach the next levels.
• Supervision Required: This challenge must be completed at the EWC in the presence of an Exercise Specialist to ensure proper form and safe completion.

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​How to Complete the Challenge:

• Sit with your back supported and grip the handles at shoulder level.
• Keep your elbows slightly forward, not flared out to the sides.
• Press the handles upward until your arms are fully extended.
• Low back must remain supported throughout the exercise.
• Lower the weight slowly back to shoulder height with control.

​How to Train for This Challenge:

If the challenge is too difficult right now, you can train for it using the easier alternatives below. Remember: to earn points, you must complete the actual Challenge version, not the below practice variations.

• Easiest: Cable Shoulder Press
  
• Easier: Dumbbell Shoulder Press

Suggested Training Schedule:

• Practice your chosen version 1–2 times per week, with 1–2 days of rest between.
• When you can perform strong, controlled reps in your current variation, move up to the next harder version.

Cable Shoulder Press

• Stand with both feet firmly on the resistance band.
• Hold the handles at shoulder height with elbows slightly forward.
• Press the handles straight upward until your arms fully extend.
• Lower back down with slow, controlled movement.

Dumbbell Shoulder Press

• Stand tall with dumbbells held at shoulder level.
• Keep elbows slightly forward, not flared out.
• Press both dumbbells overhead until your arms fully extend.
• Lower slowly to the starting position with control.