Contact Us
lady using the fresh air fitness resistant shoulder press

Resistance Series Part 1: The Resistance Shoulder Press

How to use and enjoy the Resistance Shoulder Press at your local outdoor gym.

lady using the fresh air fitness resistant shoulder press

28th May 2024

The Importance of Resistance Training

Although it might appear a bit technical, 'Resistance Training' is just another name for exercising your muscles using an opposing force.

Different forms of resistance training include using free weights, weight machines, resistance bands and, of course your own body weight. A beginner needs to train two or three times per week to gain the maximum benefit.

Resistance Training builds lean muscle mass, which in turn makes it easier for your body to fight illness, infection or stress. Having great lean muscle mass also helps protect against bones becoming weaker or thinner. As we age, resistance training becomes very important. 


The Resistance Shoulder Press

The Resistance Shoulder Press is part of our innovative Resistance Range

Free to use 24/7 in your local public area, green space or park, the Resistance Shoulder Press has been specially designed for adults to build strength and definition in the shoulders. 

Similar to a shoulder press found in a traditional indoor gym, the Resistance Shoulder Press allows the user to set the required difficulty level 1-11 before pushing up in a slow and controlled motion to strengthen the shoulder and arm muscles. 

Suitable for all abilities, beginners can start by selecting the lowest intensity and set themselves a lower number of reps, while more advanced users can set themselves a much harder challenge using a higher level and/or an increased number of reps. 

The handy dial allows you to set your preferred level of resistance from 1-11. It does this by adjusting a valve internally which allows more or less fluid through, and this increases or decreases the resistance, so you are completely in control of the intensity of each workout.  


Body Benefits

The Resistance Shoulder Press builds strength and tone in the upper body, across the shoulders, arms and back. The biggest benefactor of the shoulder press is the front portion of your shoulder muscle (anterior deltoid) but you'll also be working out your deltoids, triceps, trapezius and pectoral muscles at the same time.

The motion of using the Resistance Shoulder Press also indirectly targets your abdominal muscles thanks to your posture during this exercise and the motion of slowing driving up the arms. 

Strengthened back muscles improve your posture, balance, and coordination.  The benefits go beyond the body as you will have improved overall fitness which promotes self-confidence, wellbeing, and good mental health.


Workout Plan Suggestion

First, set the level of desired resistance level for your workout, using the easy-to-use resistance dial at the base of the machine.

Next, sit down and establish a good posture. 

To begin, grip the handles and in a slow controlled motion, push upwards.

Beginner: 2 sets of 5 repetitions

Intermediate: 3 sets of 5 repetitions

Advanced: 5 sets of 5 repetitions

Note: Do not push yourself too far beyond your limits. Consult with your GP if you have any concerns, or issues with your balance, blood pressure, or heart health.


Do you burn calories on the Resistance Shoulder Press?

Yes! The Resistance Shoulder Press works by building strength in your back and shoulders. The pushing movement engages muscles and as they contract you will burn calories. 

The more challenging the workout – more reps or more resistance - the more calories you will burn. In addition to this, the more muscle you have, the more calories you burn at rest between workouts.


Arranging an outdoor gym installation

If you would like to find out more about an outdoor gym for your green space or park, you can complete our enquiry form or call us on 01483 608 860. 

Our team is here to help answer any questions and a free site inspection comes as standard. 


Need funding?

When you decide to invest in an outdoor gym there is often a way to part-fund or full-fund your project. 

To support our customers, we have produced a free to download Funding Guide to signpost you to all of the existing funding opportunities available to enquire into.  

Download our free funding guide at    


About Us

Fresh Air Fitness introduced outdoor gyms to the UK in 2007. 17 years later and outdoor gym equipment is more popular than ever as people look for new and innovative ways to enjoy exercise outdoors in the fresh air! 

Our award-winning outdoor gym equipment products are high quality, long lasting and designed to blend seamlessly with natural surroundings. We offer both an Adults’ range and an extensive Children’s KS1 & KS2 range – built specifically child-sized.

Our team of experts provides an end-to-end service from initial site visit to design, delivery, and installation. 

Our professional, After-Sales team is on hand to provide a handy app, lesson planners (if you are a school), help to coordinate a launch day (if you are a park) and a complete raft of user guide videos. They will also discuss warranties, parts and health-checks with you. 

Back to all blog posts

Make an enquiry

Interested in installing an outdoor gym? Click here to contact us, or speak to one of our experts: 01483 608 860

Need Funding? Speak to our outdoor gym equipment funding expert today!


View our full range of strength products


Want to see more? Download our outdoor fitness equipment brochure