Dumbbell Shoulder Press


Pro Tip

This could be performed while standing to increase the involvement of core muscles, but performing it seated with a backrest is better for focusing on shoulder and arm muscles. If performed seated, make sure your feet are firmly planted on the ground and your back is pressed firmly against the backrest throughout the entire movement.


How To

  1. Sit on a bench that has a vertical backrest while in an upright position, holding a dumbbell in each hand with your arms at shoulder level and to the side and palms facing forward.
  2. Exhale, extending your arms both up and in.
  3. Continue pressing up and in until your arms are fully extended.
  4. Inhale and lower the dumbbells, returning to the starting position.

Primary Muscle Groups

Front Shoulder

Front portion of your shoulder.


Secondary Muscle Groups

Lower Tricep

Lower tricep, close to your elbow.

Outer Tricep

Outer region of your tricep.

Side Shoulder

Outer portion of your shoulder.

Upper Back

A significant portion of the upper region of your back. It is widest in the middle, forming a diamond shape that connects the middle of your back to both of your shoulder blades and the upper portion of your neck. It is comprised of three regions. Each region has a different function and is trained in different ways.

Upper Tricep

Upper region of your tricep.


Equipment

Dumbbells

When gripping dumbbells, make sure you position your hands in the middle of the bar and not at the end next to the plates.


Variations

Exercises that target the same primary muscle groups and require the same equipment.


Alternatives

Exercises that target the same primary muscle groups with different equipment