dumbbell shoulder press

The Dumbbell Shoulder Press is a highly effective exercise for strengthening and developing your shoulder muscles. This exercise can be performed either sitting upright on a bench or standing. Sitting is the preferred option for better muscle isolation and standing is more suitable if you are also keen to engage your core muscles with this exercise.

Here we will provide you with a detailed overview of the Dumbbell Shoulder Press, including the muscles targeted, step-by-step instructions for proper execution, the benefits it offers, common mistakes to avoid, recommendations for repetitions and sets, strategies for incorporating it into your workout routine, and suggestions for exercises that engage similar muscle groups.

Muscles Worked When Performing the Dumbbell Shoulder Press

The Dumbbell Shoulder Press primarily targets the following muscle groups:

Shoulder Muscles (Deltoids): This exercise works all three heads of the deltoid muscles, including the front (anterior), side (lateral), and rear (posterior) deltoids.

Triceps: While primarily a shoulder exercise, the Dumbbell Shoulder Press also engages the triceps, which assist in extending the elbow during the upward phase of the movement.

Traps: The trapezius muscle is targeted from a secondary perspective with this exercise.

You can use the muscle highlighted image at the top of this page for a visual guide of the muscles worked.

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How to Perform the Dumbbell Shoulder Press

Here's a quick step-by-step guide on how to perform the Dumbbell Shoulder Press in a seated position:

1. Equipment Setup: Begin by setting up a bench with an upright backrest. Select a pair of dumbbells that are appropriate for your fitness level.

2. Start Position: Sit upright on the bench with your back firmly against the backrest. Hold a dumbbell in each hand and position them at shoulder height. Your elbows should be tucked in, and your palms should be facing forward.

3. Press: Begin the exercise by pressing the dumbbells upward over your head. As you press them up, bring them together at the top to ensure you're effectively engaging your shoulder muscles.

4. Back to Start: Lower the dumbbells back down to the start position using the same clean and controlled movement. This is one rep.

5. Go for reps.

6. Standing: To perform this exercise standing, simply stand with your feet shoulder width apart and perform the exact same exercise following the steps described above.

Other Weight Types You Can Use to Perform This Exercise

In a pinch you can also perform this exercise with a set of kettlebells, it’s not ideal, but it works. Alternatively you can use a barbell, this is known as an Overhead Press or a Military Press, again, similar exercises, but the foot position of a Military Press is more uniform in that your feet should be closer together. The Overhead press is more relaxed in terms of your foot position.

Benefits of the Dumbbell Shoulder Press

Incorporating the Dumbbell Shoulder Press into your workout routine has its benefits:

Deltoid, Tricep and Trap Development: This exercise effectively targets all three heads of the deltoid muscles, the triceps and the traps, all of which contribute to helping you build well-rounded and developed shoulders.

Overhead Power: Another benefit of this exercise is the development of explosive overhead power it helps you build. This in turn can assist you in performing a number of other overhead exercises.

Dumbbell Shoulder Press: Common Mistakes to Avoid

To ensure a safe and effective workout, avoid the following common mistakes when performing the Dumbbell Shoulder Press:

Poor Posture (Especially if Standing): If performing the exercise while standing, maintain good posture and a stable foot stance. Avoid using your body's momentum to lift the weight. Likewise, when seated, make sure you have good upper body posture.

Weak Forearms and Wrists: Keep your forearms and wrists strong and steady throughout the exercise to prevent any compromise in form.

Sloppy Sets: Execute the exercise with proper form to engage the intended muscle groups fully and achieve the best results. If you’re not feeling the target muscles working, you’re doing something wrong.

Mind-Muscle Connection: Focus on the muscles worked, as highlighted in the image, to establish a strong mind-muscle connection for targeted results.

Reps and Sets

The number of reps and sets you perform depends on your current strength with this exercise.

Beginners: Start with simply mastering the move. Keep in mind that if you’re just starting out, 3 reps is a valid set.

To determine how many reps/sets of Dumbbell Shoulder Presses you should start with, you first need to figure out how many reps you can comfortably perform. Then add 2, and perform that number of reps for 3 sets.

For example; let’s say you can perform 4 reps comfortably. Add 2 to make 6 reps. Perform those 6 reps 3 times over, allowing yourself sufficient rest inbetween.

Experienced lifters: You know your body and its abilities better than anyone, use your own judgment.

We recommend that you avoid performing more than 12 reps per set. If you’re comfortably performing 12 reps for up to 6 sets, it’s time to make the exercise more challenging.

How to Make the Dumbbell Shoulder Press More Challenging

To make this exercise more challenging, simply add more weight. Another thing you can do is perform the exercise at a much slower pace, increasing your time under tension.

If you perform the exercise sitting, try it standing and vice versa.

How to Incorporate the Dumbbell Shoulder Press into Your Workouts

Include the Dumbbell Shoulder Press in your Back, Shoulders & Triceps Workout to effectively target your shoulder muscles.

You should always prioritise compound exercises, the exercises that work the most muscle groups, move the most weight and expend the most energy. Work your way down to smaller isolation / lighter weight exercises from there. You can learn more about the importance of exercise order here.

Exercises That Work Similar Muscles to the Dumbbell Shoulder Press

To create a comprehensive shoulder or upper body training plan, consider pairing this with exercises like the Standing Military Press, or a Push Press. These exercises engage similar muscle groups and provide variety in your workouts for a well-rounded upper body development.

For more targeted isolation, consider including exercises such as Face Pulls, Rear Delt Flys, and Reverse Flys. These exercises engage similar muscle groups and provide variety in your workouts for comprehensive upper body development.

A combination of compound and isolation exercises is recommended for well rounded results.

You can find more Shoulder Exercises at the bottom of this page. Or you can check out our entire exercise database broken down by muscle group here.

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