Shoulder Press

How to Shoulder Press: Top 5 Tips


The Shoulder Press is an essential exercise to include in your training program. This article will be looking at the Dumbbell Shoulder press. To look at the Barbell Shoulder Press - click here. The Dumbbell variation increases the activation of the minor muscles around the shoulder due to the increased stabilisation needed, helping with proprioception and strength through range.

Purpose of the movement:

The dumbbell shoulder press is used to strengthen the deltoid and triceps, but it also increases the stability of the shoulder due to the increased demands on the muscles to control the weight over head. Using dumbbells also makes sure that one side of the body cant dominate the movement.

Muscles involved:

The primary muscles involved for this movement:

  • Deltoid
  • Triceps
  • Trapezius


    Equipment needed:

    To perform the Shoulder Press exercise the equipment you will need:

    • Dumbbells
    • Adjustable bench


    Step by Step guide:

    Follow our step by step guide to master the Shoulder Press:

    1. Set the adjustable bench up so that it is at nearly its most vertical position, you still want some degree of incline though, not straight up and down.
    2. Start with the dumbbells resting on your knees, use your knees to help boost the weight up to your shoulders.
    3. From here, rotate palms so they are facing away from the body
    4. Press the weight up above your head, pause briefly
    5. Control the weight back down to just above the tip of your shoulder


    Top 5 Tips:

    1. Keep back in touch with bench throughout movement, don't over arch the spine
    2. Press weight through the full range of motion
    3. Breathe out on way up and in when controlling weight down.
    4. Press weight up quick, control on way down
    5. Keep feet planted on floor during lift to help get the weight up



    Try adding in the Shoulder Press to your next shoulder workout. Great for increasing strength and stability through the shoulder joint. Make sure you nail the technique though.



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