Dumbbell Shoulder Press: Benefits, Form Guide and Video
There are few muscle groups that are as important as your shoulders. Muscles in and around your shoulders, including the rhomboids, deltoid and trapezius muscles-Used for everything from push-ups to carrying groceries.
An exercise that strengthens those core muscles is the dumbbell shoulder press. A staple of any quality gym routine, the Dumbbell Shoulder Press is a great exercise for every athlete, fitness enthusiast, and gym goer.
Whether you’re hitting the gym for the first time or looking to improve your form, this guide to dumbbell shoulder presses has everything you need to know.
Shoulder press basics
The shoulder press (also called overhead press) is an upper body exercise that strengthens the shoulders and improves mobility in the rotator cuff. It is performed by lifting weights directly above your head.
Any shoulder press exercise — whether you do it with a machine, a medicine ball, or dumbbells — targets several of the major muscles that support the shoulder, including:
- Deltoid
- Triceps
- Trapezium
- The upper part of the chest (pectoralis major)
Thanks to its versatility and simplicity, the dumbbell shoulder press is very popular among beginners and Veterans. In the end, no special equipment is needed: all you need is a pair of dumbbells.
Benefits of dumbbell shoulder press
If dumbbell shoulder presses aren’t part of your workout routine, they should be. Shoulder presses can help you:
- Build upper body strength – Every time you lift dumbbells above your head, you promote muscle growth in your shoulders and upper arms. You won’t just do that See Shoulder thrusts results in your upper body, but you will feel Because other upper body exercises become easier with sustained effort.
- Enhance shoulder stability – When you do dumbbell shoulder presses, you’re not only lifting the weights, you’re also working to keep them straight and stable. This aspect of the exercise engages the small stabilizing muscles in your shoulder joints — the supraspinatus, infraspinatus, subscapularis, and teres minor — that keep the shoulder in place. Ultimately, enhancing shoulder stability can reduce the risk of upper body injury.
- Increase overall physical fitness -As with any exercise, the dumbbell shoulder press burns calories and improves your endurance, which contributes to your overall wellness.
How to do shoulder presses with dumbbells
Of course, if you want to reap the benefits of the dumbbell shoulder press, you need to execute the movement correctly. Proper form protects you from injury and ensures the best possible results.
To complete a set of dumbbell shoulder presses, follow these steps:
- Step 1: Choose your dumbbells Choosing the right weight is crucial. Start with a pair of light dumbbells, then work your way up.
- Step 2: Position yourself – Carry the dumbbells to an open place in the gym, spread your legs shoulder-width apart, bend your knees slightly, and tighten your core and glutes.
- Step 3: Prepare the dumbbells -Lift the dumbbells up one by one, with your palms facing outward, until they are level with your ears. Bend your elbows at a 90 degree angle and rotate them slightly.
- Step 4: Press the dumbbells at the top -With control, lift the dumbbells, straightening your arms without fully locking the elbows.
- Step 5: Slowly lower the dumbbells -With the same control, allow the weights to return to the starting position.
A typical set of dumbbell shoulder presses consists of 5 to 10 repetitions, but you can do as many or as few as you want – whatever feels best!
Tips for the perfect shoulder press
Do you want to maximize muscle growth and avoid injuries that stop progress? Here are some best practices to keep in mind when doing shoulder presses:
- Start with lighter weights – Although it may be tempting to reach for those impressive 30-pound weights, resist that urge. Even if you’re used to using larger dumbbells, we suggest starting with smaller weights to build strength in the shoulders. Once you’ve spent a few sessions with light weights, you can try heavier dumbbells.
- Focus on technology – The first few times you try the shoulder press, do the exercise as slowly as possible and pay attention to the position of your arms, legs and back. You may also want to start in front of a mirror without weights. This way you can improve your shape.
- Keep your elbows in – As mentioned earlier, your elbows should point slightly forward instead of straight out to the side. When your elbows extend outward too much, you risk putting pressure on your shoulder joint and rotator cuff muscles, increasing the likelihood of injury. Additionally, bringing the elbows inward engages the target muscles more. Aim at a 30-45 degree angle.
- Avoid leaning back – Lying back while doing shoulder presses can put unnecessary stress on your spine, so keep your back as straight as possible. A spotter can help you correct your posture.
Dumbbell shoulder press variations
While standing dumbbell shoulder presses are the most popular, there’s more than one way to engage your shoulder muscles.
Seated shoulder press exercise
To do a seated dumbbell shoulder press, adjust the back pad of an adjustable weight bench to a right angle—one or two “clicks” before the top is usually best.
From there, lean back on the pillow, raise the dumbbells to your shoulders, and then raise them above your head.
Arnold Press
The Arnold press is named after Arnold Schwarzenegger and involves arm rotation. You can do the Arnold exercise while sitting or standing.
Here’s how to perform this exercise:
- Raise the dumbbells to shoulder level with the palms facing you
- Lift the dumbbells, rotating your wrists outward as you do so
- Lower the dumbbells, reversing the movement so that you end with your palms facing inward
Start shoulder presses today
No matter which type you prefer, dumbbell shoulder presses can dramatically increase your upper body strength, helping you improve and maintain mobility in your arms. You will see results in the gym and In daily life.
If you’re ready to build strength and promote muscle growth, shoulder presses are an excellent place to start, and Chuze Fitness is the perfect place to do just that. Our five-star facilities have everything you need to start or accelerate your fitness journey.
Find your nearest Chuze Fitness Center and test your new shoulder press knowledge.
sources:
Cleveland Clinic. Shoulder muscles. https://my.clevelandclinic.org/health/body/21798-shoulder-muscles
WebMD. How to do a shoulder press. https://www.webmd.com/fitness-exercise/how-to-shoulder-press
Reviewed by:
Annie is the Vice President of Fitness at Chuze Fitness and oversees the group fitness and team training departments. She has had over 25 years working in club management, personal training, group exercise and coach training. Annie lives with her husband and son in San Diego, California, and loves hot yoga, snowboarding, and all things wellness.