This exercise provided courtesy of Mike Clausen, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.
Tube shoulder presses offer a good resistance-focused alternative to standard dumbbell shoulder presses. With the tube shoulder press, you gain resistance at the moment of most extreme flexion, even as the tube provides stability while your arms are overhead. It’s safety and intensity at once. Do these with fast, controlled power to increase the intensity..
Attach a heavy-weight exercise tube to a low point at or near floor level. Stand upright about four feet from the point of attachment, facing away with one handle of the tube held in each hand. Hold your upper arm parallel to the floor and out to the side. Keeping your back straight, lean forward slightly at the hips to ensure the tubes are taught and your shoulders are engaged. Your elbow will be sharply bent and your hands just above your shoulders with your palms facing forward (see Photo 1).
- From the starting position, swiftly push both hands up toward the ceiling at a diagonal parallel to your upper body until they meet with your arms fully extended. This should be a powerful motion, pushing through the resistance of the tube (see Photos 2 and 3).
- From the fully extended position, reverse direction and lower your arms back to the starting position following the same trajectory, but resisting the pull of the tube even as you lower your hands (see Photos 4 and 5).
- Do not pause at the bottom; push quickly into the next tube press.