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Shoulder Press with Dumbbells: Benefits and Form Guide and Video
Few muscle groups are as important as your shoulders. The muscles in and around your shoulders—including the rhomboids, deltoids, and trapezius—are used in everything from push-ups to carrying groceries.
An exercise that strengthens those essential muscles is the shoulder press with dumbbells. A staple of any high-caliber gym routine, the dumbbell shoulder press is a terrific exercise for every athlete, fitness enthusiast, and casual gym-goer.
Whether you’re hitting the gym for the first time or looking to improve your form, this guide to the shoulder press with dumbbells has everything you need to know.
Shoulder Press Basics
The shoulder press (also called the overhead press) is an upper-body workout that strengthens the shoulders and improves mobility in the rotator cuff. It’s performed by lifting weights directly above your head.
Any shoulder press exercise—whether you do it with a machine, a medicine ball, or dumbbells—targets several key muscles that support the shoulder, including:
- The deltoids
- The triceps
- The trapezius
- The upper chest (pectoralis major)
Thanks to its versatility and simplicity, the dumbbell shoulder press is popular among beginners and veterans. After all, there’s no special equipment required: All you need is a pair of dumbbells.
Dumbbell Shoulder Press Benefits
If the shoulder press with dumbbells isn’t already part of your workout routine, it should be. Shoulder presses can help you:
- Build upper body strength – Every time you lift the dumbbells overhead, you promote muscle growth in your shoulders and upper arms. Not only will you see the results of shoulder presses in your upper body, but you’ll feel them as other upper-body workouts become easier with continued effort.
- Enhance shoulder stability – When you perform a shoulder press with dumbbells, you’re not just lifting weights—you’re also working to keep them straight and still. This aspect of the exercise engages the small stabilizer muscles in your shoulder joints—the supraspinatus, infraspinatus, subscapularis, and teres minor—which keep the shoulder in place. Ultimately, enhancing shoulder stability can reduce your risk of upper-body injury.
- Increase overall fitness – As with any exercise, the dumbbell shoulder press burns calories and improves your stamina, contributing to your overall wellness.
How to Do a Shoulder Press with Dumbbells
Of course, if you want to reap the benefits of a dumbbell shoulder press, you need to execute the movement correctly. Proper form protects you from injury and guarantees the best possible results.
To complete a set of shoulder presses with dumbbells, follow these steps:
- Step 1: Choose your dumbbells – Selecting the right weight is crucial. Start with a pair of light dumbbells, then work your way up.
- Step 2: Position yourself – Carry your dumbbells to an open space in the gym, then square your legs shoulder-width apart, bend the knees slightly, and tighten your core muscles and glutes.
- Step 3: Ready the dumbbells – One at a time, bring your dumbbells upward, palms facing out until they’re level with your ears. Bend your elbows at a 90º angle and turn them in slightly.
- Step 4: Press the dumbbells overhead – With control, lift the dumbbells, straightening your arms without fully locking the elbows.
- Step 5: Slowly lower the dumbbells – With the same control, allow the weights to return to their starting position.
A typical set of shoulder presses with dumbbells is 5–10 reps, but you can do as many or as few as you like—whatever feels best!
Tips for the Perfect Shoulder Press
Want to maximize muscle growth and avoid progress-stopping injuries? Here are some best practices to keep in mind for shoulder presses:
- Start with lighter weights – Although it may be tempting to reach for the impressive 30-pound weights, resist that urge. Even if you’re used to bigger dumbbells, we suggest starting small to build strength in the shoulders. Once you’ve spent a few sessions with the lighter weights, you can experiment with heavier dumbbells.
- Focus on technique – The first few times you try shoulder presses, go as slow as possible and pay attention to how your arms, legs, and back are positioned. You may even want to begin in front of a mirror without weights. That way, you can finesse your form.
- Keep your elbows in – As mentioned, your elbows should point slightly forward rather than straight out to the side. When your elbows flare out too far, you risk putting stress on your shoulder joint and rotator cuff muscles, making injury more likely. Plus, bringing the elbows in engages the target muscles even more. Aim for a 30–45º angle.
- Avoid leaning backward – Leaning back during a shoulder press can place unnecessary strain on the spine, so keep your back as straight as possible. A spotter can help correct your posture.
Dumbbell Shoulder Press Variations
While the standing shoulder press with dumbbells is the most common, there’s more than one way to engage your shoulder muscles.
Seated Shoulder Press
To do a seated dumbbell shoulder press, set the back pad of an adjustable weight bench to an upright angle—one or two “clicks” before the top is usually best.
From there, lean against the pad, bring the dumbbells to your shoulders, and lift them overhead.
Arnold Press
Named after Arnold Schwarzenegger, the Arnold Press incorporates an arm rotation. You can do the Arnold press seated or standing.
Here’s how to execute this exercise:
- Bring the dumbbells to shoulder level with your palms facing toward you
- Raise the dumbbells, rotating your wrists outward as you do
- Lower the dumbbells, reversing the motion so that you end with your palms facing in
Start Shoulder Pressing Today
No matter which variation you prefer, shoulder presses with dumbbells can greatly increase your upper body strength, helping you improve and maintain mobility in your arms. You’ll see results in the gym and in everyday life.
If you’re ready to build strength and promote muscle growth, the shoulder press is an excellent place to start—and Chuze Fitness is the perfect place to do it. Our five-star facilities have everything you need to begin—or accelerate—your fitness journey.
Find your nearest Chuze Fitness and put your new shoulder press knowledge to the test.
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’s 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.
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