Dumbbell Shoulder Press
Also known as: seated db press, db overhead press, seated dumbbell military press
Dumbbell Shoulder Press is a compound exercise for the shoulders. Main target: anterior deltoid. Also works: triceps lateral head, triceps long head, traps and middle chest. Equipment: dumbbell.
Muscles worked
How to do it
- While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support. Place the dumbbells upright on top of your thighs.
- Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position.
- Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position.
- Now, exhale and push the dumbbells upward until they touch at the top.
- Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling.
- Repeat for the recommended amount of repetitions.
Common mistakes
- Arching the lower back and pressing with the chest.
Tips
- Lower the dumbbells to ear level and press up and slightly in.
Used in these programs
Four sessions a week: two upper-body and two lower-body days, one heavy and one higher-rep in each pair.
Intermediate · 4 times a week · Gym3-Day Full Body Workout for BeginnersThe whole body in every session, three times a week, three different days. Simple free-weight and machine exercises.
Beginner · 3 times a week · Gym3-Day Gym Workout Plan for WomenThree sessions a week with a glute and leg focus plus an upper-body day — for strength and a toned look.
Beginner · 3 times a week · GymGym Fat Loss Plan: Strength Circuits + CardioThree sessions a week: a full-body strength circuit and 15–20 minutes of cardio at the end. Keeps muscle while fat comes off.
Beginner · 3 times a week · GymDumbbell-Only Full Body WorkoutA pair of dumbbells and a mat: three full-body sessions a week — squats, presses, rows and Romanian deadlifts.
Beginner · 3 times a week · HomeSimilar exercises
Alternatives with other equipment
