Shoulder press with dumbbells: tips & benefits + video

Dumbbell shoulder press: benefits and form instructions and video

Few muscle groups are as important as your shoulders. The muscles in and around your shoulders – including the rhomboids, deltoids, and trapezius muscles– are used for everything from push-ups to carrying groceries.

One exercise that strengthens these important muscles is the dumbbell shoulder press. The dumbbell shoulder press is an integral part of any demanding workout routine and a great exercise for every athlete, fitness enthusiast and casual gym goer.

Whether you’re going to the gym for the first time or want to improve your form, this guide to dumbbell shoulder presses has everything you need to know.

Basics of shoulder presses

The shoulder press (also called overhead press) is an upper body workout that strengthens the shoulders and improves rotator cuff mobility. This is done by lifting weights directly above your head.

Every shoulder press exercise—whether you perform it with a machine, medicine ball, or dumbbells—targets several key muscles that support the shoulder, including:

• The deltoid muscles
• The triceps
• The trapezius
• The upper chest (pectoralis major)

Thanks to its versatility and simplicity, the dumbbell shoulder press is popular among beginners And Veterans. Finally, no special equipment is required: all you need is a pair of dumbbells.

Benefits of the dumbbell shoulder press

If the dumbbell shoulder press isn’t already part of your training program, it should be. Shoulder presses can help you:

• Build upper body strength – Every time you lift the dumbbells overhead, you encourage muscle growth in your shoulders and upper arms. It’s not just you who will do this see the results of upper body shoulder presses, but you will feel them, as other upper body workouts become easier with continued effort.
• Improve shoulder stability – When you perform dumbbell shoulder presses, you’re not just lifting weights – you’re also working on keeping them straight and steady. This aspect of the exercise works the small stabilizing muscles in your shoulder joints—supraspinatus, infraspinatus, subscapularis, and teres minor—that hold the shoulder in place. Ultimately, improving shoulder stability can reduce the risk of an upper body injury.
• Increase overall fitness – As with any exercise, the dumbbell shoulder press burns calories, improves your endurance and contributes to your overall well-being.

How to perform a dumbbell shoulder press

Of course, if you want to reap the benefits of a dumbbell shoulder press, you need to perform the movement correctly. The correct form protects you from injuries and guarantees the best possible results.

To perform 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 and work your way up.
• Step 2: Position yourself – Carry your dumbbells to an open space in the gym, then place your legs shoulder-width apart, bend your knees slightly and tighten your core and glutes.
• Step 3: Prepare the dumbbells – Bring your dumbbells up one at a time, palms facing out, until they are level with your ears. Bend your elbows to a 90° angle and turn them slightly inward.
• Step 4: Press the dumbbells overhead – Raise the dumbbells in a controlled manner, straightening your arms without fully bending your elbows.
• Step 5: Slowly lower the dumbbells – Let the weights return to their starting position using the same controls.

A typical set of dumbbell shoulder presses consists of 5-10 reps, but you can do as many or as few reps as you like – depending on what feels best!

Tips for the perfect shoulder press

Do you want to maximize muscle growth and avoid growth-hindering injuries? 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 the impressive 30-pound weights, resist the urge. Even if you’re used to larger dumbbells, we recommend starting small to build shoulder strength. Once you’ve had a few workouts with the lighter weights, you can experiment with heavier dumbbells.
• Focus on technique – When trying shoulder presses for the first time, go as slowly as possible and pay attention to how your arms, legs and back are positioned. You may even want to start in front of a mirror without weights. This allows you to refine your shape.
• Keep your elbows in – As mentioned before, your elbows should point slightly forward and not straight to the side. If your elbows are extended too far out, you risk putting strain on your shoulder joint and rotator cuff muscles, making injuries more likely. In addition, the target muscles are stressed even more by tucking in the elbows. Aim for an angle of 30-45°.
• Avoid leaning backwards – Leaning backwards while doing the shoulder press can put unnecessary strain on the spine. Therefore, keep your back as straight as possible. A spotter can help you correct your posture.

Dumbbell shoulder press variations

While the standing dumbbell shoulder press is the most common, there is more than one way to work the shoulder muscles.

Seated shoulder press

To perform seated dumbbell shoulder presses, place the backrest of an adjustable weight bench at an upright angle—a “click” or two from the top is usually best.

From there, lean against the pad, bring the dumbbells to your shoulders and lift them over your head.

Arnold Press

Named after Arnold Schwarzenegger, the Arnold Press features arm rotation. You can do the Arnold press sitting or standing.

How to perform this exercise:

• Bring the dumbbells to shoulder height with your palms facing you
• Raise the dumbbells while rotating your wrists outward
• Lower the dumbbells and reverse the movement so your palms face inward

Start doing shoulder presses today

No matter which variation you prefer, dumbbell shoulder presses can significantly increase your upper body strength and help you improve and maintain arm mobility. You will see results in the gym And in everyday life.

If you’re ready to build strength and promote muscle growth, the shoulder press is an excellent place to start – and Chuze Fitness is the perfect place to do it. Our five-star facilities have everything you need to start or accelerate your fitness journey.

Find Chuze Fitness near you and put your new shoulder press knowledge to the test.

Sources:

Cleveland Clinic. shoulder muscles. https://my.clevelandclinic.org/health/body/21798-shoulder-muscles

WebMD. How to perform a shoulder press. https://www.webmd.com/fitness-exercise/how-to-shoulder-press

Reviewed by:

Ani is the Vice President of Fitness at Chuze Fitness and leads the group fitness and team training departments. She has a career spanning more than 25 years in club management, personal training, group exercise and coach education. Ani lives in San Diego, California with her husband and son and loves hot yoga, snowboarding and all things wellness.