Dumbbell shoulder press: tips and benefits + video

Dumbbell Shoulder Press: Benefits and Form Guide and Video

Few muscle groups are as important as your shoulders. Muscles in and around the shoulders – including rhomboids, deltoids and trapezius– they are used in everything from push-ups to carrying food.

An exercise that strengthens these core muscles is the dumbbell shoulder press. A staple of any high-quality gymnastics routine, the barbell shoulder press is a great exercise for any athlete, fitness enthusiast, and casual gym goer.

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

The basics of shoulder presses

The shoulder press (also called the overhead press) is an upper body exercise that strengthens the shoulders and improves mobility in the rotator cuff. 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:

• Deltoids
• Triceps
• Trapezoid
• Upper part of the 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 needed: All you need is a pair of dumbbells.

Advantages of the barbell shoulder press

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

• Build upper body strength – Every time you lift the dumbbells overhead, you encourage the growth of the muscles in your shoulders and arms. Not just you see upper body shoulder presses results, but you will feel like other upper body workouts, they become easier with continued effort.
• Increase shoulder stability – When you press your shoulders with dumbbells, you’re not just lifting a weight – you’re also working to keep them straight and still. This aspect of the exercise engages the small stabilizing muscles in the shoulder joints—the supraspinatus, infraspinatus, subscapularis, and teres minor—that hold the shoulder in place. Ultimately, increasing shoulder stability can reduce the risk of upper body injury.
• Increase overall fitness – Just like any other exercise, the dumbbell shoulder press burns calories and improves your stamina, which contributes to your overall well-being.

How to do shoulder press with dumbbells

Of course, if you want to reap the benefits of barbell shoulder press, you need to perform the movement correctly. Proper form will protect you from injury and guarantee the best possible results.

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

• Step 1: Choose your dumbbells – Choosing the right weight is essential. Start with a pair of light dumbbells and work your way up.
• Step 2: Position yourself – Carry dumbbells into an open area of ​​the gym, then straighten your feet shoulder-width apart, bend your knees slightly, and tighten your core and glutes.
• Step 3: Prepare the dumbbells – One at a time, raise the dumbbells up, palms facing out, until they are at the level of your ears. Bend your elbows at a 90º angle and rotate them slightly.
• Step 4: Press the dumbbells overhead – Lift the dumbbells with control and straighten your arms without fully locking your elbows.
• Step 5: Slowly lower the dumbbells – With the same control, let the weight return to the starting position.

A typical set of dumbbell shoulder presses is 5-10 reps, but you can do as many or as few reps as you want – whichever works best for you!

Tips for the perfect shoulder press

Want to maximize muscle growth and avoid progress-stopping injuries? Here are some best practices to keep in mind for shoulder presses:

• Start with lighter weights – While it may be tempting to reach for the impressive 30-pound weights, resist the urge. Even if you are used to larger dumbbells, we recommend starting with small ones to build strength in your shoulders. Once you’ve spent a few sessions with lighter weights, you can experiment with heavier weights.
• Focus on technique – For the first few attempts at shoulder presses, go as slowly as possible and pay attention to how your arms, legs and back feel. You may even want to start in front of a mirror without weights. This way you can improve your form.
• Keep your elbows in – As mentioned, your elbows should point slightly forward rather than straight out to the side. When your elbows open too far, you risk stressing your shoulder joint and rotator cuff muscles, increasing the likelihood of injury. Additionally, pulling the elbows in engages the target muscles even more. Aim for a 30-45º angle.
• Avoid leaning back – Leaning back during shoulder presses can put unnecessary strain on the spine, so keep your back as straight as possible. A spotter can help correct your posture.

Variation of barbell shoulder press

While the standing shoulder press with dumbbells is the most common, there is more than one way to engage the shoulder muscles.

Seated shoulder press

To perform a seated barbell press, set the back pad of the adjustable bench to an upright angle – usually a “click” or two before the top is best.

From there, lean into the mat and bring the dumbbells to your shoulders and lift them overhead.

Arnold Press

The Arnold Press, named after Arnold Schwarzenegger, involves rotating the shoulders. You can do the Arnold press sitting or standing.

Here’s how to do this exercise:

• Move the dumbbells to shoulder level with your palms facing you
• Raise the dumbbells while rotating your wrists outward
• Lower the dumbbells and reverse the movement so you finish with your palms facing in

Get started with shoulder presses today

No matter which variation you prefer, dumbbell shoulder presses can significantly increase upper body strength, helping you improve and maintain arm mobility. 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 facility has everything you need to start – or accelerate – your fitness journey.

Find your nearest Chuze Fitness and test your new shoulder press knowledge.

Resources:

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

Checked by:

Ani is the Vice President of Fitness at Chuze Fitness and oversees the Group Fitness and Team Training departments. He has 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, California and loves hot yoga, snowboarding and all things wellness.