Shoulder Press with Dumbbells: Tips and Benefits + Video

Shoulder Press with Dumbbells: Benefits and Form Guide and Video

Few muscle groups are as important as your shoulders. Shoulders and surrounding muscles, including rhomboids, deltoid muscles, and trapezius muscles—Use it for everything from push-ups to carrying groceries.

An exercise that strengthens these important muscles is the dumbbell shoulder press. The dumbbell shoulder press is a staple of any high-level fitness program and is a great exercise for every athlete, fitness enthusiast, and casual fitness enthusiast alike.

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

Shoulder Press Basics

The shoulder press (also called the overhead press) is an upper-body exercise that strengthens your shoulders and improves rotator cuff mobility. It is performed by lifting a weight directly above your head.

Any shoulder press exercise (whether using a machine, medicine ball, or dumbbells) targets several key muscles that support the shoulder, including:

• deltoid muscle
• triceps
• trapezius muscle
• Upper chest (pectoralis major)

Due to its versatility and simplicity, the dumbbell shoulder press is popular with beginners and veterans. After all, no special equipment is required: all you need is a pair of dumbbells.

Benefits of Dumbbell Shoulder Press

If the dumbbell shoulder press isn’t already part of your workout routine, it should be. The shoulder press can help you:

• Increase upper body strength – Each time you lift a dumbbell overhead, you’ll encourage muscle growth in your shoulders and upper arms. Not only will you look Upper body shoulder press results, but you will Feel They will get easier as you work on other upper body exercises.
• Improve shoulder stability – When you perform shoulder presses with dumbbells, you’re not just lifting weights—you’re also trying to keep them straight and still. Exercises in this area engage the small stabilizer muscles in the shoulder joint (supraspinatus, infraspinatus, subscapularis, and teres minor) to keep the shoulder in proper position. Ultimately, increasing shoulder stability can reduce the risk of upper body injuries.
• Improve overall health – Like any exercise, the dumbbell shoulder press helps your overall health by burning calories and improving your endurance.

How to perform shoulder press with dumbbells

Of course, if you want to reap the benefits of the dumbbell shoulder press, you need to perform the movement correctly. Proper form protects you from injury and guarantees optimal results.

To complete a set of dumbbell shoulder presses, follow these steps:

• Step 1: Choose dumbbells that suit you – Choosing the right weight is crucial. Start with a pair of light dumbbells and work your way up.
• Step 2: Position yourself – Lift the dumbbells to an open space in the gym, then spread your legs shoulder-width apart, bend your knees slightly, and tighten your core and glutes.
• Step 3: Get the dumbbells ready – One at a time, lift the dumbbells up, palms facing out, until they are level with your ears. Bend your elbows at 90° and turn them in slightly.
• Step 4: Lift the dumbbells above your head – Raise the dumbbells with control, straightening your arms but not completely locking your elbows.
• Step 5: Slowly lower the dumbbells – Using the same controls, return the weight to the starting position.

A typical set of dumbbell shoulder presses is 5 to 10 reps, but you can do as many reps as you like – whatever feels best!

Tips for the Perfect Shoulder Press

Want to maximize muscle growth and avoid injuries that hinder your progress? Here are some best practices to keep in mind when doing the shoulder press:

• Start with lighter weights – Although you may be tempted to lift an impressive 30 pounds, resist the urge. Even if you’re used to larger dumbbells, we recommend starting with smaller dumbbells to build shoulder strength. Once you’ve done a few workouts with lighter weights, you can try heavier dumbbells.
• Focus on technology – The first few times you try the shoulder press, move 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 lifting weights. This way, you can subtly adjust your form.
• Keep your elbows in – As mentioned before, your elbows should be slightly forward, rather than pointing straight to the side. When your elbows flare out too far, you can put stress on your shoulder joint and rotator cuff muscles, making injury more likely. Additionally, tucking your elbows in can engage the targeted muscles more. Aim for an angle of 30–45°.
• Avoid leaning backwards – Leaning back during shoulder presses can put unnecessary stress on your spine, so keep your back as straight as possible. A spotter can help you correct your posture.

Dumbbell Shoulder Press Variations

While standing shoulder presses with dumbbells are the most common, there’s more than one way to tone your shoulder muscles.

seated shoulder press

To perform the seated dumbbell shoulder press, set the back pad of an adjustable weight bench to an upright angle, usually one or two “clicks” before the top is best.

From there, lean back on the mat and raise the dumbbells to your shoulders, then lift them overhead.

Arnold Press

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

Here’s how to perform this exercise:

• Raise the dumbbells to shoulder level, palms facing you
• Lift the dumbbells while rotating your wrists outwards
• Lower the dumbbells and reverse the movement so that your palms are facing inward

Started shoulder compression today

No matter which variation you prefer, performing shoulder presses with dumbbells can greatly strengthen your upper body and help you improve and maintain arm mobility. You’ll see results in the gym and in daily 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 place to go. Our five-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

Online MD. How to perform 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 a career spanning over 25 years in club management, personal training, group exercise and coaching training. Ani lives in San Diego, CA with her husband and son and loves hot yoga, snowboarding, and all things healthy.