Dumbbell Shoulder Press: Benefits, Form Guide & Video
Few muscle groups are as important as your shoulders. The muscles in and around your shoulders, including the rhomboids, deltoids, and trapezius-are used in everything from pumps to carrying groceries.
An exercise that strengthens these essential muscles is the dumbbell shoulder press. A must-have for any high-caliber 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 the dumbbell shoulder press has everything you need to know.
Shoulder Press Basics
The shoulder press (also called 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.
Any shoulder press exercise, whether you do it with a machine, medicine ball, or dumbbells, targets several key muscles that support the shoulder, including:
- The deltoids
- Triceps
- The trapezoid
- The upper chest (pectoralis major)
Thanks to its versatility and simplicity, the dumbbell shoulder press is popular among beginners And veterans. After all, 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 workout routine, it should be. Shoulder presses can help you:
- Develop upper body strength – Every time you lift the dumbbells above your head, you promote muscle growth in your shoulders and arms. Not only you see the results of shoulder presses in the upper body, but you feel as other upper body workouts become easier with continued effort.
- Improve shoulder stability – When you perform a dumbbell shoulder press, you’re not only lifting weights, you’re also working to keep them straight and still. This aspect of the exercise works the small stabilizing muscles in your shoulder joints (the supraspinatus, infraspinatus, subscapularis, and teres minor) that hold the shoulder in place. Ultimately, improving shoulder stability can reduce the risk of upper body injury.
- Increase overall fitness – As with any exercise, the dumbbell shoulder press burns calories and improves your endurance, contributing to your overall well-being.
How to do a shoulder press with dumbbells
Of course, if you want to reap the benefits of a dumbbell shoulder press, you need to perform the movement correctly. Proper form protects you from injury and ensures the best possible results.
To complete a set of shoulder presses with dumbbells, follow these steps:
- Step 1: Choose your dumbbells – Choosing the right weight is crucial. Start with a pair of light dumbbells, then work your way up.
- Step 2: Position yourself – Carry your dumbbells to an open area of the gym, then spread your legs shoulder-width apart, bend your knees slightly and contract your core muscles and glutes.
- Step 3: Prepare the Dumbbells – One at a time, bring your dumbbells up, palms facing out until they are at ear level. Bend your elbows to a 90º angle and turn them slightly inward.
- Step 4: Press the Dumbbells Overhead – With control, lift the dumbbells by straightening your arms without completely locking your elbows.
- Step 5: Slowly Lower the Dumbbells – With the same control, let the weights return to their starting position.
A typical set of dumbbell shoulder presses includes 5 to 10 repetitions, but you can do as many or as few as you like, whichever works best for you!
Tips for the Perfect Shoulder Press
Do you want to maximize muscle growth and avoid injuries that hinder progress? Here are some best practices to keep in mind for shoulder presses:
- Start with lighter weights – Although it may be tempting to reach the impressive weights of 30 pounds, resist the urge. Even if you’re used to larger dumbbells, we suggest starting small to strengthen your shoulders. Once you’ve had a few sessions with lighter weights, you can experiment with heavier dumbbells.
- Focus on technology – The first few times you try the shoulder press, go as slowly as possible and pay attention to the position of your arms, legs and back. You may even want to start in front of a mirror without weights. This way you can refine your form.
- Keep your elbows tucked in – As mentioned, your elbows should point slightly forward rather than directly to the side. When your elbows move too far apart, you risk putting pressure on the muscles in your shoulder joint and rotator cuff, making injury more likely. Additionally, bringing the elbows in engages the target muscles even more. Aim for an angle of 30 to 45º.
- Avoid leaning back – Leaning back during a shoulder press can put unnecessary pressure on the spine, so keep your back as straight as possible. An observer can help you correct your posture.
Dumbbell Shoulder Press Variations
Although the standing shoulder press with dumbbells is the most common, there are several ways to engage your shoulder muscles.
Seated shoulder press
To perform a seated dumbbell shoulder press, set the back of an adjustable weight bench at a right angle—one or two “clicks” before the top is usually best.
From there, lean against the cushion, bring the dumbbells to your shoulders and lift them above your head.
Arnold Press
Named after Arnold Schwarzenegger, the Arnold Press incorporates arm rotation. You can do the Arnold press seated or standing.
Here’s how to perform this exercise:
- Bring the dumbbells to shoulder level with your palms facing you
- Lift the dumbbells by rotating your wrists outward.
- Lower the dumbbells by reversing the movement to finish with your palms facing inward.
Start pressing your shoulders today
No matter which variation you prefer, the dumbbell shoulder press can significantly increase your upper body strength, helping you improve and maintain mobility in your arms. You will see the results in the gym And in everyday life.
If you’re ready to build strength and promote muscle growth, the shoulder press is a great 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 your nearest Chuze Fitness and put your new shoulder press skills to the test.
Sources:
Cleveland Clinic. Shoulder muscles. https://my.clevelandclinic.org/health/body/21798-shoulder-muscles
WebMD. How to do 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 oversees the group fitness and team training departments. She has had a career spanning over 25 years in club management, personal training, group exercise and instructor training. Ani lives with her husband and son in San Diego, California and loves hot yoga, snowboarding, and all things wellness.
