Dumbbell Shoulder Press

Exercise / Shoulders

Dumbbell Shoulder Press

The dumbbell shoulder press, also known as the dumbbell overhead press, is an exercise that targets the muscles of the shoulders and upper body. It involves lifting a pair of dumbbells from shoulder level to an overhead position, using the shoulders and arms.

The dumbbell shoulder press targets the shoulder muscles, specifically the front deltoids. Dumbbells are easily accessible and can be used in various settings, including home workouts and gym environments.

How to do:

Dumbbell Shoulder Press

Starting Position: Begin seated with your feet firmly on the floor. Hold the dumbbells at shoulder height with your palms facing forwards.

Form: Exhale and press the dumbbells over your head. Hold for a brief second at the top and then slowly lower to the starting position.

Personal Trainer Tips: Be mindful of your lower back position. As you press overhead, your back will have the tendency to arch. Remember to start with lighter weights and gradually increase the load as you progress. Keep you core muscles engaged so that you maintain good posture.

Dumbbell Shoulder Press – Benefits

Shoulder muscle development: The dumbbell shoulder press primarily targets the deltoid muscles, which are responsible for the roundness and definition of your shoulders. By regularly performing this exercise, you can increase the size, strength, and tone of your shoulder muscles.

Upper body strength: This exercise engages not only the shoulders but also the trapezius muscles, triceps, and upper chest to a certain extent. As a result, it helps in developing overall upper body strength and power.

Muscle imbalance correction: Many people tend to have imbalances between their shoulder muscles due to poor posture or overuse of certain muscles. The dumbbell shoulder press can help correct these imbalances by working both sides of the body independently.

Increased range of motion: Performing the dumbbell shoulder press through a full range of motion can improve the flexibility and mobility of your shoulder joints. This can be beneficial for activities that require overhead movements, such as reaching, throwing, or playing sports like basketball or tennis.

Dumbbell Shoulder Press – Muscles Worked

Target - Anterior Deltoid
Synergists - Lateral Deltoid
Synergists - Supraspinatus
Synergists - Triceps
Synergists - Trapezius
Synergists - Serratus Anterior
Synergists - Pectoralis Major, Clavicular
Stabilizers - Levatos Scapula
Dynamic Stabilizers - Biceps Brachii
dumbbell shoulder press muscle worked