Dumbbell Shoulder Press
Also known as: Dumbbell Overhead Press · Seated DB Press
Overhead pressing with a natural arm path and a deeper start position than the barbell allows.
- Primary
- Anterior deltoid, Lateral deltoid
- Secondary
- Triceps brachii, Upper trapezius
- Equipment
- Dumbbell
- Type
- Compound
- Level
- Beginner
How to do it
Set up
- Sit on a bench with the backrest just past vertical, or stand.
- Bring the dumbbells to shoulder height, palms facing forward.
- Elbows slightly in front of your torso rather than flared straight out.
- Brace your core and keep your ribs down.
Perform the rep
- Press up and slightly inward until the dumbbells nearly meet overhead.
- Keep your wrists stacked over your elbows throughout.
- Lower under control to shoulder height or slightly below.
- Do not let your lower back arch as you press.
Common mistakes
-
Elbows flared straight out to the sides
A slight forward angle is stronger and far kinder to the shoulder joint than pressing in a perfectly frontal plane.
-
Arching the lower back
Turning a shoulder press into an incline press by arching means the weight is too heavy. Ribs down, glutes tight.
-
Clashing the dumbbells at the top
Banging them together lets you rest at lockout. Stop just short and keep tension.
How to programme it
A good primary press on a volume day, or the follow-up to a heavy barbell press.
Variations
- Standing dumbbell press: more core demand
- Neutral-grip (hammer) press: shoulder-friendly
- Arnold press: adds rotation through the range
Frequently asked questions
Dumbbell or barbell shoulder press?
Barbell allows more absolute load and is the better strength lift. Dumbbells allow a deeper start, a more natural arm path, and stop your stronger side compensating, which generally makes them the better hypertrophy choice.