Dumbbell Shoulder Press: Benefits and Form Guide and Video
Few muscle groups are as important as the shoulders. The muscles in and around the shoulders, including the rhomboids, deltoids, and trapezius.—They are used for everything, from doing push-ups to carrying groceries.
An exercise that strengthens those essential muscles is the dumbbell shoulder press. A staple of any high-caliber gym routine, the dumbbell shoulder press is a great exercise for every athlete, fitness enthusiast, and casual gym goer.
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 the overhead press) is an upper body exercise that strengthens the shoulders and improves rotator cuff mobility. It is performed by lifting weights directly overhead.
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
- the triceps
- the trapeze
- 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 Dumbbell Shoulder Press
If the dumbbell shoulder press isn’t already part of your workout routine, it should be. Shoulder presses can help you:
- Build upper body strength – Every time you lift the dumbbells above your head, you promote muscle growth in your shoulders and upper arms. Not only will you see the results of shoulder presses on the upper body, but feel as other upper body exercises become easier with continued effort.
- Improve shoulder stability. – When you perform a dumbbell shoulder press, you are not only lifting weights, you are also working to keep them straight and still. This aspect of the exercise involves the small stabilizing muscles of the shoulder joints (supraspinatus, infraspinatus, subscapularis, and teres minor) that hold the shoulder in place. Ultimately, improving shoulder stability can reduce the risk of upper body injuries.
- 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 dumbbell shoulder press
Of course, if you want to reap the benefits of the dumbbell shoulder press, you must execute the movement correctly. Proper form protects you from injury and ensures the best possible results.
To complete a set of dumbbell shoulder presses, follow these steps:
- Step 1: Choose your dumbbells – Selecting the correct weight is crucial. Start with a pair of light dumbbells and then work your way up.
- Step 2: Position yourself – Take your dumbbells to an open space in the gym, then square your legs at shoulder width, bend your knees slightly, and squeeze your core and glutes.
- Step 3: Prepare the dumbbells – One at a time, lift the dumbbells with your palms facing out until they are level with your ears. Bend your elbows at 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 initial position.
A typical dumbbell shoulder press set is 5 to 10 reps, but you can do as many or as few as you want, whatever feels best for you!
Tips for a perfect shoulder press
Do you want to maximize muscle growth and avoid injuries that stop progress? Below are some best practices to keep in mind for the shoulder press:
- Start with lighter weights – Although it may be tempting to reach for the impressive 30-pound weights, resist that urge. Even if you’re used to larger dumbbells, we suggest starting with small weights to build shoulder strength. Once you’ve spent a few sessions with lighter weights, you can experiment with heavier dumbbells.
- Focus on technique – The first few times you try to do shoulder presses, do it 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. That way, you can perfect your form.
- Keep your elbows in – As mentioned, your elbows should point slightly forward rather than to the sides. When your elbows become too wide, you risk putting pressure on your shoulder joint and rotator cuff muscles, increasing your chance of injury. Additionally, bringing your elbows closer activates the target muscles even more. Aim at an angle of 30 to 45º.
- Avoid leaning back – Leaning back during a shoulder press can place unnecessary stress on the spine, so 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 exercise your shoulder muscles.
Seated shoulder press
To do a seated dumbbell shoulder press, place the back pad of an adjustable weight bench at a vertical angle; usually best is one or two “clicks” before the top.
From there, lean against the pad, bring the dumbbells to your shoulders, and lift them above your head.
Arnold Press
The Arnold Press, named after Arnold Schwarzenegger, incorporates an arm rotation. You can do the Arnold press sitting or standing.
Here’s how to perform this exercise:
- Bring the dumbbells to shoulder level with your palms facing you.
- Raise the dumbbells, rotating your wrists outward as you do so.
- Lower the dumbbells, reversing the movement to end with your palms facing inward.
Start Shoulder Presses Today
No matter which variation you prefer, dumbbell shoulder presses can greatly increase upper body strength, helping you improve and maintain mobility in your arms. 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 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 knowledge 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. He has had over 25 years of career in club management, personal training, group exercise and instructor training. Ani lives with her husband and son in San Diego, CA and loves hot yoga, snowboarding, and all things wellness.
