Dumbbell Shoulder Press

Dumbbell shoulder press is on of my favorite shoulder exercises hands down! In my opinion this simple exercise has it all, from 3 dimensional shoulder movement to fairly heavy training weights. If you're trying to pack on some muscle mass in your shoulder area, then dumbbell shoulder press should be at the top of your list.

The dumbbell shoulder press can be performed either standing or sitting (shown below). Sitting while you perform this exercises forces more of the emphasis on your deltoids.  Standing while you perform the shoulder press allows you to incorporate many different stabilizer and core muscles - it also allows you to train with a heavier weight. As a rule of thumb, I try to switch between standing and seated shoulder press every few weeks in order to keep progressing with my shoulder development.

Check out this dumbbell shoulder press exercise demonstration video...

Ideal Dumbbell Shoulder Press Form

Muscles Used During The Dumbbell Shoulder Press Target Body Part: Arms, Shoulders Primary Muscles: Anterior and Medial Deltoids, Posterior Deltoids, Triceps Secondary Muscles: Trapezius, Latissimus Dorsi, Rhomboids, Rotator Cuff, Serratus Anterior, Rectus Abdominus , Transverse Abdominus

Starting Position: Grasp the dumbbells in your hands and sit straight. Place your feet firmly on the floor.
If performing this exercise in a standing position: Grasp the dumbbells in your hands and allow them to hang at your side. Slightly bend your legs.

Stiffen your torso by contracting your core and abdominal muscles ("bracing"). Exhale and slowly lift the dumbbells to your shoulder level your palms facing forward and thumbs wrapped around the handles of the dumbbells. Position the dumbbells at shoulder-width or slightly wider and wrists in a straight position (avoid flexion and extension of the wrists).

Upward Phase: Exhale and press the dumbbells overhead until your elbows are fully extended without any arching in your low back.

Downward Phase: Inhale and slowly lower the dumbbells in a controlled manner by flexing (bending) your elbows while maintaining a rigid torso and straight wrists.

Special Instructions:  A backrest can help to prevent excessive arching in your lower back during this exercise.

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