Shoulder press with dumbbells: benefits and form guide and video
Few muscle groups are as important as the shoulders. Shoulders and surrounding muscles (rhomboids, deltoids, trapezius, etc.)— used for everything from push-ups to carrying groceries.
An exercise that strengthens these important muscles is the shoulder press with dumbbells. A staple of any high-level gym routine, the dumbbell shoulder press is a great exercise for all athletes, fitness enthusiasts, and casual gym-goers.
Whether you’re hitting the gym for the first time or looking to improve your form, this guide to shoulder presses with dumbbells will tell you everything you need to know.
Shoulder press basics
The shoulder press (also known as the overhead press) is an upper body workout that strengthens the shoulders and improves rotator cuff mobility. It is performed by lifting weights directly above your head.
Shoulder press exercises, whether you use a machine, medicine ball, or dumbbells, work the key muscles that support your shoulders, including:
- deltoids
- triceps
- trapezius muscle
- Upper chest (pectoralis major muscle)
Dumbbell shoulder presses are popular among beginners thanks to their versatility and simplicity and Veteran. After all, no special equipment is required. All you need are dumbbells.
Benefits of dumbbell shoulder press
If shoulder presses with dumbbells aren’t already part of your workout routine, you should. Shoulder press has the following effects:
- Train upper body muscles – Every time you lift dumbbells above your head, you promote muscle growth in your shoulders and upper arms. Not only you look This is the result of upper body shoulder press. feel As with any upper body workout, it gets easier with consistent effort.
- improve shoulder stability – Shoulder presses with dumbbells not only allow you to lift weights, but also keep them straight and stationary. This aspect of the exercise works the supraspinatus, infraspinatus, subscapularis, and teres minor, which are the small stabilizing muscles of the shoulder joint that hold the shoulder in place. Ultimately, increasing shoulder stability will reduce your risk of upper body injuries.
- improve overall fitness – Like any other exercise, dumbbell shoulder press burns calories, improves stamina, and contributes to your overall health.
How to do shoulder press with dumbbells
Of course, if you want to get the effect of the dumbbell shoulder press, you need to perform the movement correctly. Correct form protects you from injury and ensures the best results.
To complete a series of shoulder presses with dumbbells, follow these steps:
- Step 1: Choose dumbbells – It is important to choose the right weight. Start with light dumbbells and gradually increase your level.
- Step 2: Position yourself – Carry the dumbbells to an open space in the gym, spread your legs shoulder-width apart, bend your knees slightly, and tighten your core muscles and glutes.
- Step 3: Prepare your dumbbells – One dumbbell at a time, turn the dumbbells upward and outward until your palms are at ear level. Bend your elbows at 90 degrees and turn them slightly inward.
- Step 4: Push dumbbells overhead – Lift the dumbbells with control, keeping your arms straight without fully locking your elbows.
- Step 5: Slowly lower the dumbbells – Use the same controls to return the weight to its starting position.
A typical set of shoulder presses with dumbbells is 5 to 10 reps, but you can do as many or as few reps as you feel most comfortable.
Tips for the perfect shoulder press
Want to maximize muscle growth and avoid progress-blocking injuries? Here are some best practices to keep in mind when it comes to shoulder presses.
- Start with light weights – It may be tempting to reach for the 30-pound weight, but resist the urge. Even if you’re used to big dumbbells, it’s a good idea to start with small dumbbells to build shoulder strength. After a few sessions with lighter weights, try heavier dumbbells.
- focus on technique – The first few times you try a shoulder press, go as slowly as possible and pay attention to the position of your arms, legs, and back. You can also start in front of a mirror without holding any weights. This allows you to fine-tune your form.
- keep your elbows inside – As mentioned earlier, your elbows should be pointing slightly forward rather than straight out to the sides. When your elbows are too wide, it puts stress on your shoulder joint and rotator cuff muscles, increasing your chances of injury. Additionally, keeping your elbows in will further strengthen the targeted muscles. Aim for an angle of 30 to 45 degrees.
- avoid leaning backwards – Keep your back as straight as possible, as leaning back during shoulder presses can put unnecessary strain on your spine. A spotter will help correct your posture.
Variations of dumbbell shoulder press
The standing shoulder press with dumbbells is the most common, but there are multiple ways to strengthen your shoulder muscles.
seated shoulder press
To perform dumbbell shoulder presses while seated, set the back pad of an adjustable weight bench to an upright angle. It’s usually best to have one or two “clicks” before going to the top.
From there, lean back on the pad and bring the dumbbells to your shoulders and lift them over your head.
arnold press
The Arnold Press, named after Arnold Schwarzenegger, incorporates arm rotation. The Arnold press can be performed sitting or standing.
Here’s how to perform this exercise:
- Raise the dumbbells to shoulder height, palms facing you.
- Lift the dumbbells while rotating your wrists outward.
- Reverse the motion and lower the dumbbells so you end with your palms facing inward.
Start doing shoulder presses today
Regardless of which variation you prefer, shoulder presses with dumbbells will significantly increase upper body strength and help improve and maintain arm mobility. You can see the results at the gym and In everyday life.
If you’re ready to build strength and promote muscle growth, shoulder presses are a great place to start. Chuze Fitness is the perfect place to do it. Our 5-star facility has everything you need to start or accelerate your fitness journey.
Find your nearest Chuze Fitness and put your new shoulder press knowledge to the test.
source:
cleveland clinic. shoulder muscles. https://my.clevelandclinic.org/health/body/21798-Shoulder-muscles
WebMD. How to do shoulder press. https://www.webmd.com/fitness-exercise/how-to-Shoulder-press
Reviewed by:
Ani is the Vice President of Fitness at Chuze Fitness, where she oversees the group fitness and team training departments. She has over 25 years of experience in club management, personal training, group exercise, and instructor training. Ani lives in San Diego, California with her husband and son and loves hot yoga, snowboarding, and all things wellness.
