Shoulder Press While Seated Check that your feet are firmly planted on the ground or on footrests. Additionally, engage your abdominal muscles to help support your spine. Maintain the natural curvature of your lower back. When performing shoulder presses, avoid forcing your lower back into the backrest or arching your lower back. This action may strain your lower back. The main purpose of this move is to build strength in the shoulders. However, it also works your chest and triceps. Start with small weights and work your way up as you become stronger. Shoulder presses can be done in a gym setting or at home. If you're working out at home, use something sturdy like a door knob or chair back for extra resistance. Staying seated all the time may not be ideal for someone who needs to keep their back pain-free. However, it does allow you to focus on your form rather than your discomfort. If you decide to stand up while pressing, make sure to smooth out your back before lifting even a little bit off the floor. This will prevent any harm from coming to your spine. Shoulders are one of the most important parts of your body when it comes to lifting weights. They need to be able to take weight without hurting yourself. Arching your back during shoulder presses can cause serious damage to your spine. We recommend doing full range of motion presses instead.