4BoneHealth » Bone Break Day Challenge » Resources » Exercise for stronger bones – Shoulder Press

4-Shoulder Press | Exercises to Build Strong Bones with Rachel and Jilian

Rachel and Jilian demonstrate different variations of the shoulder press. The shoulder press is a great exercise to strengthen your bones and muscles. You may choose to do the levels from easy to hard. Master one level before moving on to the next. You may be able to complete all the levels at the beginning or have to work up to the most advanced. Do it at your own pace. The exercises featured are listed below in order of appearance. Perform each exercise for the duration provided, stop at anytime you feel uncomfortable. Also, view all our exercise videos and challenge yourself!


Sitting Shoulder Press: 3 sets, 20-30 seconds

Shoulder Press on swiss ball: 3 sets, 20-30 seconds
–Doing this exercise on the swiss ball engages your core muscles. If they are not working, you’ll not stay on the ball.

Shoulder Press kneeling on bench: 3 sets, 30-45 seconds

Standing Shoulder Press: 3 sets, 30-45 seconds

One Leg Shoulder Press: 3 sets, 45-60 seconds

Check out the rest of videos in this series Exercises to Build Strong Bones with Rachel and Jilian:

1-Introduction to the series Meet Rachel and Jilian
2-Squat Progression
3-Split Squat Progression:
4-Shoulder Press Progression:
5-Deadlift Progression:
6-Quick Workout Ideas:
7-Jumping Plyometrics Outdoor Activities:

Video recorded at Pacific Fitness and Health, Encinitas California

Funding provided in part by National Cheers Foundation