The Best Shoulder Press Accessory Exercises (And How To Do Them)
Discover the top shoulder press accessory exercises to increase strength and improve your overhead press.
If you want a stronger shoulder press, you need more than just… well, shoulder presses. The secret to growing your overhead strength lies in the muscles that support the lift - your delts, triceps, upper back, and core.
Whether you’re trying to hit a new rep PR, build bigger shoulders, or make your overhead press feel smoother and more stable, these accessory exercises are the missing pieces your training needs.
Below are the best shoulder press accessory exercises to help you build strength, improve stability, and press with confidence.
1. Dumbbell Lateral Raises
Lateral raises isolate the medial delts, the part of your shoulder that gives width and supports the pressing motion. Stronger side delts = a more powerful overhead press.
How to do it:
- Stand tall with dumbbells at your sides.
- Raise them outward until your arms are parallel to the floor.
- Lower slow and controlled.
Pro tip: Keep the weights modest. This exercise is all about tension, not ego.
2. Seated Dumbbell Shoulder Press
This variation removes momentum and forces your shoulders to handle the work. A stronger dumbbell press transfers directly to a stronger barbell press.
How to do it:
- Sit on a bench set at 90°.
- Hold dumbbells at shoulder level.
- Press up until your arms are fully extended.
- Control the descent.
Pro tip: Brace your core like you’re about to take a punch, don't arch.
3. Arnold Press
Trains all three heads of the deltoid and builds rotational strength that stabilizes the shoulder joint.
How to do it:
- Start with dumbbells in front of your chest, palms facing you.
- Rotate palms outward as you press overhead.
- Reverse the motion on the way down.
Pro tip: Slow, controlled rotations win here.
4. Push Press
Teaches explosive leg drive and strengthens the top portion of your lockout. Great for breaking overhead press plateaus.
How to do it:
- Hold a barbell at your shoulders.
- Slightly dip your knees.
- Explosively drive through your legs to help press the bar overhead.
Pro tip: Don’t turn it into a full squat - think quick dip, strong drive.
5. Face Pulls
Strengthens your rear delts and upper back, improving shoulder stability and posture.
How to do it:
- Set a cable at upper-chest height.
- Pull the rope toward your forehead.
- Keep elbows high and squeeze your upper back.
Pro tip: Prioritize form over weight. Your shoulders will thank you later.
6. Overhead Carries
Builds overhead stability, core strength, and shoulder endurance. If your press feels shaky, this fixes it.
How to do it:
- Press dumbbells overhead.
- Keep ribs tucked and arms locked out.
- Walk for 20–40 seconds.
Pro tip: Start with lighter weights, you'll feel the burn fast.
7. Tricep Rope Pushdowns
Your triceps control the lockout phase of the overhead press. Strong triceps = stronger, cleaner finishes.
How to do it:
- Stand at a cable machine with a rope attachment.
- Push the rope down while spreading it at the bottom.
- Control the return.
Pro tip: Don’t roll your shoulders forward—keep your chest tall.
8. Landmine Press
A shoulder-friendly pressing variation that strengthens the upper chest, front delts, and stabilizers. Great for lifters who struggle with shoulder discomfort.
How to do it:
- Hold the barbell at shoulder height.
- Press upward in the bar’s natural arc.
- Lower slow and steady.
Pro tip: Use this as your warm-up or a lighter accessory day movement.
How To Add Shoulder Press Accessory Exercises to Your Workout
Here’s an easy way to structure your session:
- Start with your main lift: Overhead Press
- Add 2–3 delt accessories: Raises, Arnold Press, landmine variations
- Add 1 triceps movement: Pushdowns or dips
- Add 1 stability movement: Carries or face pulls
Aim for 2–3 accessory days per week for the best results.
FAQ
1. Do shoulder press accessory exercises actually improve my overhead press?
Yes, big time. Accessories strengthen the smaller muscles that support the lift, making your press stronger, smoother, and more stable.
2. How often should I train shoulder accessories?
Two to three times per week is ideal for most lifters.
3. Should I do these exercises on push day?
Absolutely. They pair perfectly with push workouts since they target delts, triceps, and upper back—the muscles used in the shoulder press.
4. How many reps should I do?
Most accessory lifts work best in the 8–15 rep range, except stability work like carries (20–40 seconds).
Ready to put these accessory exercises to work?
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