Dumbbell Shoulder Press

DUMBBELL SHOULDER PRESS

Muscles used

dumbbell shoulder press

The dumbbell shoulder press is without a doubt the a great shoulder exercise.  It is ideally performed sitting upright on a bench with your back firmly up against the back rest. 

On the other hand; you can also perform this exercise standing.   However, note that sitting is preferred due to the fact that it will help you to achieve better muscle isolation.

How to perform a dumbbell shoulder press

To begin with, set up a bench with the backrest upright and grab yourself a set of dumbbells.

Start the exercise with the dumbbells held up in front of your shoulders.  Your elbows should tucked in and your palms facing forward.  This is your start position. 

Next; slowly press the dumbbells up over your head while bringing them together at the top, (carry the load through your shoulders). 

Finally; through the same controlled movement, lower them back down to start position and go again for reps.

Dumbbell shoulder press: Common mistakes to avoid

Note that if you are standing, you should maintain good posture throughout with a stable foot stance.  It is important to avoid using your body as momentum, this is a shoulder exercise and not a full body workout!

In addition to the above, you should also ensure that you keep your forearms and wrists strong throughout.  

Of course, sloppy sets are never recommended.  If you are performing your dumbbell shoulder press with bad form, you will likely recruit other unintended muscle groups which in turn will impact your results. 

While performing the exercise, keep the muscles as highlighted in the image above in mind.  Mind muscle connection is the ideal way to ensure targeted results.

Reps and sets

Besides dumbbell shoulder presses, you will of course require an overall workout plan. 

How many reps and sets you perform with each exercise depends entirely on where you are physically and your desired outcomes.

As a rule of thumb; beginners should keep it simple; 3-4 sets of 8-12 reps is an ideal starting point.   For the purpose of laying a solid foundation to build upon; don’t over complicate things.  The most important thing at this stage is to get started, the rest will come with experience.

On the other hand, more advanced lifters should consider their current strength and goals.  From there, you can build your bigger picture.

Beyond the dumbbell shoulder press...

Check out more shoulder exercises and of course, be sure to track your lifts.

More shoulder exercises coming soon...

Just so you know, this list of shoulder exercises is a work in progress and is by no means extensive.  We will continue to grow this entire database for you over time, so be sure to check back for updates.  Alternatively, you can join our mailing list below and you’ll be the first to know about all new content we produce.

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