Dumbbell Shoulder Press
Targeted Muscle Groups
Primary Muscles:
- Anterior Deltoids:
- Lateral Deltoids:
Secondary Muscles:
- Trapezius:
- Triceps Brachii:
- Pectoralis Major (Upper Chest):
- Core Muscles:
Equipment Needed
- Dumbbells:
- Adjustable Bench (Optional):
How to Perform Dumbbell Shoulder Press: Step-by-Step Guide
1. Setup:
Dumbbell Shoulder Press
Illustration credit © Aliaksandr Makatserchyk
2. Starting Position:
3. Pressing Movement:
4. Hold and Squeeze:
5. Lowering the Dumbbells:
6. Repetition:
Recommended Reps and Sets
- For Strength:
- For Hypertrophy (Muscle Growth):
- For Endurance and Definition:
Pro Tips for Success
- Focus on Form:
- Engage the Core:
- Breathe Properly:
- Avoid Locking Elbows:
- Progressive Overload:
Common Mistakes to Avoid
- Using Too Much Weight:
- Arching the Lower Back:
- Flaring the Elbows:
- Rushing the Movement:
- Neglecting the Full Range of Motion: