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Bottle Weighted Shoulder Press

Bottle Weighted Shoulder Press

The Bottle Weighted Shoulder Press is a versatile and effective exercise that targets the muscles of the shoulders, triceps, and upper back. This exercise adds an extra challenge to your regular shoulder press routine by using bottles filled with water or sand as weights. It is a great option for those who are looking to add resistance to their workouts without having to invest in expensive dumbbells or barbells. To perform the Bottle Weighted Shoulder Press, start by standing with your feet shoulder-width apart and holding a bottle in each hand, palms facing forward. Keep your core engaged and shoulders relaxed. Slowly raise the bottles to shoulder level, bending your elbows and bringing your forearms parallel to the ground. This is your starting position. From here, exhale and extend your arms directly overhead, fully straightening your elbows without locking them. Pause briefly at the top, feeling the contraction in your shoulders and triceps. Inhale as you lower the bottles back to the starting position, maintaining control throughout the movement. To increase the difficulty of the exercise, you can use larger bottles with more water or sand. Additionally, you can perform the exercise seated on a bench or stability ball to engage your core muscles. Remember to start with lighter weights and gradually increase as you build strength and confidence. Incorporating the Bottle Weighted Shoulder Press into your workout routine can help improve upper body strength and stability, enhance shoulder mobility, and contribute to an overall balanced physique. As with any exercise, it is important to use proper form and start with weights that are appropriate for your fitness level. Aim for 2-3 sets of 10-12 repetitions, resting for 60-90 seconds between sets. Challenge yourself by gradually increasing the weight or the number of repetitions as you progress.


  • Stand upright with your feet shoulder-width apart and hold a bottle in each hand, with the palms facing forward and the elbows forming a 90-degree angle.
  • Engage your core and keep your back straight throughout the exercise.
  • Exhale and slowly extend your arms upward until they are fully extended overhead. Make sure to keep your wrists aligned with your elbows throughout the movement.
  • Pause for a moment at the top of the movement and squeeze your shoulder muscles.
  • Inhale and slowly lower the bottles back to the starting position, maintaining control and resisting any swinging or jerking motions.
  • Repeat for the desired number of repetitions.
  • Remember to choose a weight that challenges you but still allows you to maintain proper form throughout the exercise.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise to ensure maximum effectiveness and prevent injury.
  • Start with a weight that is comfortable and allows you to perform the exercise with proper technique. Gradually increase the weight as you get stronger.
  • Engage your core muscles by actively stabilizing your torso throughout the movement.
  • Control the movement by lowering the weight slowly and under control, rather than allowing gravity to drop it quickly.
  • Remember to breathe throughout the exercise. Inhale during the eccentric (lowering) phase and exhale during the concentric (raising) phase.
  • Vary your grip to activate different muscles. For example, use an overhand grip for a more shoulder-focused workout or an underhand grip to engage the biceps more.
  • Include the bottle weighted shoulder press as part of a well-rounded upper body workout routine to target all major muscle groups.
  • Listen to your body and adjust the weight and repetitions according to your fitness level and goals.
  • Give yourself adequate rest between sets to allow your muscles to recover and avoid overexertion.
  • Fuel your body with a balanced diet that includes enough protein to support muscle growth and repair.

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