The Monkey Press Builds Stronger Shoulders Through a Full Range of Motion – Here's Your Progression Plan

If your shoulder training has become stale and your mobility leaves a lot to be desired, the monkey press could be the solution. What started as a TikTok challenge has proved to deliver serious bang for your buck, improving both shoulder mobility and overhead strength.

Fortunately, as TikTok fitness challenges go, this is one that's actually worth trying.

Endurance athlete and author Ross Edgley explains: 'Unlike a standard shoulder press, the monkey press trains your shoulders through a greater range of motion while challenging the rotator cuff, serratus anterior, lower traps and scapular stabilisers to work together.'

The result, he says, is stronger, more stable shoulders that produce and transfer force overhead more efficiently.

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To perform the monkey press, you'll need a moderate-weight dumbbell you can comfortably press overhead while standing, plus a pull-up bar to hang from.

Aim for 3 sets of 5-10 reps on each side

• Place a bench or box beneath a pull-up bar so you can hang comfortably with one arm.
• Hold a dumbbell or kettlebell in your free hand.
• Bring the weight to your shoulder, then press it overhead until it reaches the bar.
• Lower the weight back to your shoulder under control, keeping your core braced to minimise swinging.
• Repeat.

The monkey press isn't a beginner-friendly exercise and is best suited to intermediate and advanced lifters. That said, you can build up to it by first mastering its individual components.

If you haven't nailed a single-arm dead hang, that's the best place to start:

• Begin with a standard dead hang, brace your core and slowly release one hand from the bar.
• Gradually build up until you can comfortably hold the position for at least 30 seconds.

Next, develop your single-arm overhead pressing strength:

• Hold a moderate-weight dumbbell in the front rack position at your shoulder.
• Press the weight overhead until your arm is fully locked out.
• Lower the weight slowly and under control back to your shoulder.

Once you've mastered both movements, you can combine them to perform the monkey press. Start with a light weight while you get used to pressing from the hanging position, as the added instability makes the exercise significantly more challenging.

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