Dead Hang Shoulder Press

A shoulder press performed while hanging from a bar, requiring significant core stability and upper body strength.

Instructions

1. Hang from a pull-up bar with your hands slightly wider than shoulder width.
2. Engage your core by bracing your abdominals and slightly tucking your knees if needed for stability.
3. Press your arms upward, extending your shoulders and elbows to lift your body.
4. Continue pressing until your shoulders are as high as possible, approaching the bar if possible.
5. Hold the top position briefly, squeezing your shoulders.
6. Lower your body in a controlled manner back to the hanging position.
7. Repeat for the prescribed number of repetitions.

Tips

• This is an advanced movement requiring exceptional core stability; start with assisted variations.
• Use a band under your feet or knees for assistance if needed.
• The pressing motion is primarily driven by shoulder strength, not pulling.
• Maintain body tension throughout to prevent excessive swinging.