Dumbbell Shoulder Press
A classic press exercise that strengthens the front and side delts.
Beginner-Intermediate · Recommended Sets: 3 sets x 10-12 reps · Front Delts, Side Delts, Triceps
Dumbbell Shoulder Press — Points to Check Today
- Reduce the weight if your back arches — If your ribcage flares and your lower back arches, you're pressing with your lower back, not your shoulders. (Flaring the ribcage and arching the lower back to press up like a bench press)
- Reduce the range of motion if your shoulders hurt — Don't lower into the painful range; move only within a comfortable range. (Lowering the dumbbells all the way through pain)
- Don't use momentum to press — Bouncing with your legs or lower back removes the tension from your shoulders. (Bouncing slightly with the legs (push press) to drive it up)
Dumbbell Shoulder Press — How to Do It / If You're New
- Sit on a bench with the backrest upright, press your lower back into it, and hold the dumbbells at shoulder height beside your ears (elbows at 90 degrees).
- Keep your knuckles facing forward, open your chest, and brace your core so your ribcage doesn't flare up.
- Exhale as you press the dumbbells overhead. At the top, let the two dumbbells come slightly closer together.
- Press up until just before your elbows fully lock, then inhale and lower slowly to ear height.