GymDroidDumbbell shoulder press from every angle
Dumbbell Shoulder Press: How to Do It Right
The seated dumbbell shoulder press builds the front and sides of your shoulders and your triceps.
- Works
- Front deltoids
- Also works
- Side deltoids, Triceps, Upper trapezius, Serratus anterior
How to do a dumbbell shoulder press, step by step
- Set the bench upright, at 80 to 90 degrees. A small recline is fine and can feel better on the lower back.
- Sit with the dumbbells on your thighs, then kick them up one at a time to shoulder height.
- Plant your feet, press your back into the pad and brace your stomach.
- Hold the dumbbells just outside your shoulders, palms forward or turned slightly in, elbows a little in front of your body.
- Press up until your arms are straight. The dumbbells move in toward each other but do not need to touch.
- Lower with control until the dumbbells are about level with your ears or chin. Repeat.
- After the last rep, bring the dumbbells back to your thighs before you set them down.
Common dumbbell shoulder press mistakes
- Arching off the back pad. Keep your ribs down and your lower back close to the pad. Use lighter dumbbells if you arch.
- Elbows flared straight out to the sides. Bring them slightly forward, about 30 degrees in front of your body. Most people find this easier on the shoulders.
- Banging the dumbbells together. Stop just before they touch to keep tension on the shoulders.
- Short range at the bottom. Lower to ear or chin level on every rep.
- Dropping the dumbbells after the set. Lower them to your thighs first, then set them down.
Alternatives: barbell, standing, at home
Same muscles, different equipment.
Good to know
Dumbbell shoulder press from every angle
You sit on an upright bench, start with the dumbbells at shoulder height and press them overhead until your arms are straight. Each arm works on its own, so a weaker side cannot hide, and you only need a pair of dumbbells and a bench or a sturdy chair. Below is how to set up, where to keep your elbows and the mistakes that put stress on your shoulders.
Muscles worked
The front deltoids do most of the pressing, and the side deltoids help as the dumbbells move up and out. The triceps straighten your elbows. The upper traps and serratus rotate your shoulder blades, and the back pad lets you focus on the shoulders instead of balance.
Sets and reps for bigger shoulders
Do 3 to 4 sets of 8 to 12 reps with 1 to 2 minutes of rest. Dumbbell jumps are big compared to shoulder strength, often 2 kg per hand, so stay at a weight until you get 12 clean reps on every set, then move up. If the next pair feels too heavy, do fewer reps with it, for example 3 sets of 6, and build back up to 12.
Seated vs standing shoulder press
Seated, the bench supports your back, so you can focus on the shoulders and usually lift a bit more. Standing makes your core, glutes and legs work too, and trains balance. Both build shoulders. Many people use the standing barbell press for strength and the seated dumbbell press for extra volume, or the dumbbell version alone when training at home.
Alternatives: barbell, standing, at home
At home, a chair with a back works in place of a bench, and you can press standing if you have nothing to sit on. An Arnold press adds a twist and a longer range, and a landmine press is a shoulder friendly gym option.
Plans with the dumbbell shoulder press
The seated dumbbell shoulder press is on Day B of Curves & Confidence and a swap for the cable shoulder press on Day B of Full Body Foundation. The standing version is on Day A of Dumbbell Home Essentials. Log every set and the plan sets your next weight. On iPhone and Android.
Full Body Foundation · Curves & Confidence · Dumbbell Home Essentials
What muscles does the dumbbell shoulder press work?
Mainly the front deltoids. The side delts, triceps, upper traps and serratus help.
Is seated or standing shoulder press better?
Seated lets you focus on the shoulders and lift a bit more. Standing adds core work and balance. Both build muscle.
Should the dumbbells touch at the top?
No need. Stop just short of touching. Banging them together takes tension off the shoulders and can knock you off balance.
How low should you go on a dumbbell shoulder press?
Lower until the dumbbells are about level with your ears or chin. Go only as low as feels comfortable for your shoulders. If you feel pain, stop and see a professional.
Is the dumbbell shoulder press better than the barbell press?
Neither is better for everyone. Dumbbells let each arm work alone and feel easier on many shoulders. The barbell lets you load heavier. Many plans use both.
Plans with the dumbbell shoulder press
The seated dumbbell shoulder press is on Day B of Curves & Confidence and a swap for the cable shoulder press on Day B of Full Body Foundation.
Updated