1 / 6Dumbbell Shoulder Press
Pressing dumbbells overhead builds rounded, strong shoulders. Seated with a back rest, it's one of the safest ways to start pressing.
ShouldersTriceps
- Level
- Beginner
- Equipment
- Dumbbells, Bench
- Main muscle
- Shoulders
- Also works
- Triceps
- Beginner sets
- 3 × 8–12
- Rest
- 90 seconds
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See the app · coming soonHow to do it
- 1Sit on an upright bench with a dumbbell in each hand at shoulder height.
- 2Keep your palms forward and your back against the pad.
- 3Press the dumbbells overhead until your arms are straight.
- 4Lower them slowly back to your shoulders.
Common mistakes
- Arching the lower back off the pad
- Lowering only a few centimetres
- Pressing the dumbbells forward instead of up
Tips
- Start with the dumbbells at ear height
- Press up until the arms are straight, not locked
- Keep your ribs down and stomach tight
Questions
Seated or standing?
Seated with a back rest keeps the focus on the shoulders. Standing adds core work but needs lighter dumbbells.
How low should the dumbbells go?
To about ear or chin height, or as low as feels comfortable for your shoulders.
More Shoulders exercises
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