How does this differ from a standard overhead press?

The diagonal press places the humerus in the scapular plane, which is often more comfortable for individuals with shoulder impingement. It shifts some of the load to the clavicular head of the pectorals while maintaining high tension on the anterior deltoid.

Should I use a neutral or overhand grip?

A neutral grip with palms facing each other is recommended for the diagonal press. This mechanical position reduces internal rotation and decreases the risk of joint irritation during the pressing motion.

Is this exercise safe for individuals with previous shoulder injuries?

Because the movement follows a more natural path for the shoulder blade, many find it more accessible than vertical pressing. However, always start with lighter weights to ensure the range of motion does not cause pain.

How to Do the Diagonal Shoulder Press | Form & Benefits

Master the diagonal shoulder press with our expert guide. Learn the proper bench setup, movement path, and tips to build stable, powerful shoulders.

How to Perform

Adjust an adjustable bench to a 45-degree incline and sit firmly with your back against the pad.
Hold a pair of dumbbells at shoulder height with your palms facing inward in a neutral grip.
Press the weights upward and slightly forward, following the angle of the bench rather than pressing vertically.
Extend your arms fully at the top of the movement without locking your elbows or losing tension in the deltoids.
Lower the dumbbells under strict control back to the starting position near your collarbones.
Maintain constant contact between your shoulder blades and the bench throughout the entire set.

Common Mistakes

Arching the lower back away from the bench to gain leverage
Allowing the elbows to flare too far out to the sides
Pressing the weights vertically instead of following the diagonal path
Using momentum or bouncing the weights at the bottom

Muscles Worked

Primary movers

Shoulders

Stabilizers

Triceps
Upper Chest
Core
Trapezius

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Shoulders · Strength