20*12
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20* 5
What Is the Shoulder Press?
The shoulder press-also called the overhead press, military press, or strict press-is a foundational upper-body strength exercise where you press a weight overhead while seated or standing. It primarily targets the anterior deltoids (front shoulders), but also engages the lateral and posterior deltoids, triceps, trapezius, upper chest, and core muscles for stability.
How to Perform a Dumbbell Shoulder Press
Setup
- Hold a dumbbell in each hand.
- Sit on a bench with back support or stand with feet shoulder-width apart.
- Raise the dumbbells to shoulder height, palms facing forward.
- Keep your upper arms parallel to the floor, elbows slightly in front of your body (not flared directly to the side).
Execution
- Brace your core and keep your back flat (if seated, press it against the pad).
- Exhale and press the dumbbells upward until your arms are almost fully extended, but do not lock out your elbows.
- At the top, the dumbbells should nearly touch above your head.
- Inhale and slowly lower the dumbbells back to the starting position, maintaining control and a 90-degree bend at the elbows at the bottom.
- Repeat for the desired number of repetitions.
Key Technique Tips
- Keep wrists straight and in line with your forearms.
- Do not fully extend (lock out) your arms at the top to keep tension on the shoulders.
- Maintain a neutral spine and tight core throughout the movement.
- Avoid letting your elbows drop too far below shoulder height or flaring them excessively outward.
- If you feel unstable or have lower back issues, perform the movement seated.
Benefits of the Shoulder Press
- Builds strength and muscle mass in the shoulders, triceps, and upper chest.
- Improves bone density due to the load placed on the upper body.
- Enhances core stability and balance, especially when performed standing.
- Helps with daily activities that involve pushing or lifting overhead.
- Can be included in various training routines: shoulder, push, upper body, or full-body workouts.
Common Variations
| Variation | Description |
|---|---|
| Dumbbell Shoulder Press | Performed seated or standing with dumbbells, allows for unilateral muscle development. |
| Barbell Shoulder Press | Uses a barbell, often allows for heavier loads. |
| Arnold Press | Involves wrist rotation to target all deltoid heads, but not recommended for shoulder issues. |
| Push Press | Adds a slight leg drive to assist in lifting heavier weights. |
| Shoulder Press Machine | Provides guided movement and more support, reducing injury risk. |
Safety and Tips
- Start with lighter weights to master form before increasing load.
- Avoid excessive arching of the lower back, especially when standing.
- If you experience shoulder pain, try adjusting your elbow angle or pressing in the scapular plane (slightly forward).
- Consult a trainer or medical professional if unsure about technique or suitability for your body.
Summary
The shoulder press is a versatile and effective exercise for building upper body strength, especially in the shoulders and triceps. Proper form-such as maintaining a neutral spine, keeping wrists straight, and not locking out the elbows-is crucial for maximizing benefits and minimizing injury risk.