Lateral Shuffle on Bench with Press

Beginner Level of Difficulty

The lateral shuffle on the bench with shoulder press is a beginner compound exercise. This exercise targets the legs and shoulders and is suitable for all fitness levels.


Picture of Quadriceps


The quadriceps (quads) are a group of four muscles on the front of the thigh. They allow your knee to straighten and provide stability when standing. Your quads are the most important muscle group for maintaining the ability to stand and to walk independently.

Picture of Shoulders


The shoulder is the most movable joint in the body. However, it is an unstable joint because of the range of motion allowed. This instability increases the likelihood of joint injury, often leading to a degenerative process in which tissues break down and no longer function well.

Equipment Used

Picture of Weight Plate

Weight Plate

A weight plate is a single solid piece of metal without rotating parts. Weight plates typically range between 1lb and 55lb. A bumper plate is a weight plate that is coated in rubber so that it can be dropped on the floor safely during exercises like the deadlift, snatch and jerk.

Picture of Bench


A weight training bench is a piece of equipment that has a resemblance to a normal (e.g. park) bench, but is cushioned and designed for use in the weight room.

Exercise Instructions

lateral shuffle on bench with press - step 1

Step 1

Start with one of your feet up on the bench while holding a weight plate in front of you with both hands.

lateral shuffle on bench with press - step 2

Step 2

Press up your body up and over the bench while pressing the weight over your head.

lateral shuffle on bench with press - step 3

Step 3

Lower the weight down as you come over the other side of the bench and repeat.