Dumbbell Shoulder Press: Benefits and Form Guide and Video
Few muscle groups are as important as your shoulders. Muscles in and around the shoulder—including the rhomboids, deltoids, and trapezius— are used in everything from push-ups to carrying groceries.
An exercise that strengthens these essential muscles is the dumbbell shoulder press. A staple of any high-caliber gym routine, the dumbbell shoulder press is an excellent exercise for any athlete, fitness enthusiast, and casual gym goer.
Whether you’re hitting the gym for the first time or looking to improve your form, this dumbbell shoulder press guide has everything you need to know.
Basics of shoulder thrusts
The shoulder press (also called the overhead press) is an upper body exercise that strengthens the shoulders and improves mobility in the rotator cuff. It is performed by lifting weights directly above the head.
Any shoulder press exercise—whether you do it with a machine, medicine ball, or dumbbells—targets several key muscles that support the shoulder, including:
- Deltoids
- Triceps
- Trapeze
- Upper part of the chest (pectoralis major)
Due to its versatility and simplicity, the dumbbell shoulder press is popular among beginners and veterans. After all, no special equipment is needed: all you need is a pair of dumbbells.
The benefits of dumbbell shoulder presses
If the dumbbell shoulder press isn’t already part of your exercise routine, it should be. Shoulder presses can help you:
- Build upper body strength – Every time you lift the dumbbells above your head, you stimulate the growth of the muscles in your shoulders and upper arms. Not only will you see shoulder thrust results in the upper body, but you will feeling because other upper body workouts become easier with constant effort.
- Increase shoulder stability – When you do a dumbbell shoulder press, you’re not just lifting the weights – you’re also working on keeping them straight and steady. This aspect of the exercise involves the small stabilizer muscles in the shoulder joints—the supraspinatus, infraspinatus, subscapularis, and teres minor—that hold the shoulder in place. Ultimately, increasing shoulder stability can reduce the risk of upper body injuries.
- Increase overall fitness – As with any other exercise, the dumbbell press burns calories and improves your endurance, contributing to your overall health.
How to do a dumbbell shoulder press
Of course, if you want to reap the benefits of dumbbell shoulder presses, you need to perform the movement correctly. Correct form protects you from injury and guarantees the best possible results.
To complete a set of dumbbell shoulder presses, follow these steps:
- Step 1: Choose your dumbbells – Choosing the right weight is crucial. Start with a pair of light dumbbells and work your way up.
- Step 2: Position yourself – Take your dumbbells to an open area in the gym, then spread your legs shoulder-width apart, slightly bend your knees and tighten your core and glutes.
- Step 3: Prepare the dumbbells – One at a time, lift your dumbbells up, palms facing out, until they’re level with your ears. Bend your elbows at a 90-degree angle and turn them slightly inwards.
- Step 4: Press the dumbbells overhead – With control, raise the dumbbells, straightening the arms without fully locking the elbows.
- Step 5: Slowly lower the dumbbells – With the same control, allow the weights to return to the starting position.
A typical set of dumbbell shoulder presses is 5-10 reps, but you can do as many or as few reps as you like – whatever feels best for you!
Tips for the perfect shoulder press
Want to maximize muscle growth and avoid injuries that stop progress? Here are some best practices to keep in mind for the shoulder press:
- Start with lighter weights – While it may be tempting to reach for the impressive 30-pound weights, resist the urge. Even if you are used to larger dumbbells, we suggest starting small to build strength in your shoulders. After you have spent a few sessions with lighter weights, you can experiment with heavier dumbbells.
- Focus on technique – The first few times you try the shoulder press, go as slowly as possible and pay attention to the position of your arms, legs and back. You might even want to start in front of a mirror without weights. In this way, you can refine your form.
- Keep your elbows in – As mentioned, your elbows should be pointing slightly forward, not straight out to the side. When your elbows are too wide, you risk straining your shoulder joint and rotator cuff muscles, increasing the likelihood of injury. In addition, bending the elbows engages the target muscles even more. Aim for an angle of 30–45º.
- Avoid leaning back – Leaning back during a shoulder press can put unnecessary strain on the spine, so keep your back as straight as possible. A spotter can help you correct your posture.
Shoulder dumbbell press variations
While the standing dumbbell shoulder press is the most common, there is more than one way to engage the shoulder muscles.
Seated shoulder press
To do a seated dumbbell press, place the back of an adjustable-weight bench at an upright angle—one or two “clicks” before the top is usually best.
From there, lean back on the mat, bring the dumbbells to your shoulders and lift them overhead.
Arnold Press
Named after Arnold Schwarzenegger, the Arnold Press involves arm rotation. You can do the Arnold press sitting or standing.
Here’s how to do this exercise:
- Raise dumbbells to shoulder level with palms facing you
- Raise the dumbbells, rotating your wrists outward as you do so
- Lower the dumbbells, reversing the movement so that you finish with your palms facing inward
Get started with shoulder thrusts today
No matter which variation you prefer, the dumbbell shoulder press can greatly increase upper body strength, helping you improve and maintain arm mobility. You will see results in the gym and in everyday life.
If you’re ready to build strength and fuel muscle growth, the shoulder press is a great place to start—and Chuze Fitness is the perfect place to do it. Our five-star facilities have everything you need to start or accelerate your fitness journey.
Find your nearest Chuze Fitness and test your new shoulder knowledge.
Sources:
Cleveland Clinic. Shoulder muscles. https://my.clevelandclinic.org/health/body/21798-shoulder-muscles
WebMD. How to do a shoulder press. https://www.webmd.com/fitness-exercise/how-to-shoulder-press
Reviewed by:
Ani is the Vice President of Fitness at Chuze Fitness and oversees the Group Fitness and Team Training departments. She has had a 25+ year career in club management, personal training, group exercise and instructor training. Ani lives with her husband and son in San Diego, CA and loves hot yoga, snowboarding, and all things wellness.
