Standing Dumbbell Shoulder Press

Exercise / Shoulders

Standing Dumbbell Shoulder Press

The standing dumbbell shoulder press, also known as the “Dumbbell Overhead Press” or simply the “Shoulder Press,” is a strength training exercise that targets the muscles of the shoulder, primarily the deltoids. In this exercise, you lift a weight (usually dumbbells or a barbell) overhead while standing. It is an effective compound exercise that also engages other upper body muscles, including the triceps and upper chest.

How to do:

Standing Dumbbell Overhead Press

  1. Stand with your feet shoulder-width apart.
  2. Hold a dumbbell in each hand at shoulder height, with your palms facing forward and your elbows bent at 90 degrees. You can start with the dumbbells at shoulder height or rest them on your shoulders.
  3. Exhale and push the dumbbells upward, extending your arms fully without locking your elbows at the top.
  4. Keep your head straight, and your back should not arch excessively. Maintain a neutral spine.
  5. Your wrists should remain in line with your forearms throughout the movement.
  6. At the top of the movement, your arms should be fully extended overhead.
  7. Inhale and slowly lower the dumbbells back to shoulder height in a controlled manner.

Personal Trainer Tips:

  • Use a weight that challenges you but allows you to maintain proper form.
  • Keep your core engaged to support your back and stabilize your body.
  • Don’t arch your back or use momentum to lift the dumbbells.
  • Maintain a controlled tempo throughout the exercise.
  • Warm up your shoulders with some light stretching before starting the exercise.

Benefits Of Standing Dumbbell Shoulder Press

Shoulder Strength: The standing dumbbell shoulder press is a compound exercise, meaning it involves multiple joints and muscle groups. This results in more muscle fibers being recruited, contributing to greater overall shoulder muscle development.

Deltoid Development (Muscle Hypertrophy): The primary target of this exercise is the shoulder muscles (deltoids). When performed with sufficient resistance (weight), the shoulder press can stimulate muscle hypertrophy, which is the process of increasing the size and strength of your muscles. This is particularly beneficial for those looking to sculpt and define their shoulder muscles.

Functional Strength: This exercise mimics movements that are often required in daily life, such as lifting objects overhead. It can improve your ability to perform daily tasks with ease.

Balance and Stability: Standing while performing the press requires you to stabilize your core and lower body, promoting better balance and stability.

This exercise is commonly used to build shoulder strength, improve shoulder muscle definition, and enhance upper body pressing strength. It’s a foundational exercise in many strength training programs and is valuable for both beginners and experienced lifters.

Standing 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

Standing Dumbbell Shoulder Press Variations

Variations of the standing dumbbell shoulder press can help add variety to your shoulder workout routine and target the muscles from different angles. Here are some common variations to consider: