Exercise guide
Forward Side Top Presses
- Beginner
- Compound
- Rep-based
- Chest
- Shoulders
- Upper arms
- Waist
This dynamic bodyweight movement targets the deltoids, pectorals, and triceps by cycling through three distinct planes of motion to improve shoulder endurance and mobility. It is highly effective for warming up the shoulder girdle and building time under tension without external weights.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand tall with your feet shoulder-width apart and a neutral spine.
- Bring your hands to chest level with palms facing forward and elbows tucked close to your ribs.
- Engage your core and maintain a slight bend in your knees for stability.
How to do it
- Exhale and press your hands straight forward until arms are fully extended, then inhale as you pull them back to the starting position.
- Exhale and press your hands out to the sides until your arms form a 'T' shape, then inhale as you return to center.
- Exhale and press your hands directly overhead until your biceps are near your ears, then inhale as you return to the start.
- Repeat this three-way sequence in a controlled, rhythmic tempo, ensuring no pausing between directions.
Form checklist
- Keep your shoulders depressed (down and away from ears) throughout the entire movement.
- Avoid arching your lower back, especially during the overhead press phase.
- Maintain full extension of the elbows on every press to maximize tricep engagement.
- Keep your neck neutral and gaze forward to avoid strain.
Pro tips
- Create 'internal resistance' by imagining you are pushing through heavy water or thick mud to increase muscle fiber recruitment.
- Focus on a hard squeeze of the chest during the forward press and a squeeze of the shoulder blades during the side press.
Make it harder
- Perform the entire sequence while holding a light pair of dumbbells or household items like water bottles.
- Increase the tempo to a 'pulse' style while maintaining the full range of motion to build metabolic stress.
Frequently asked
- What muscles does the forward side top presses work?
- The forward side top presses primarily targets the deltoids, pectorals, and triceps, and also works the abs and serratus anterior as secondary muscles.
- What equipment do you need for the forward side top presses?
- The forward side top presses requires no equipment — just your body weight.
- Is the forward side top presses good for beginners?
- Yes. The forward side top presses is a beginner-friendly movement and a strong foundation to build on.
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