The shoulder press is a classic deltoid-building exercise that is common in gyms around the world. The standing press is worthy of being the main movement in a muscle-building shoulder workout, but is also a great strength movement.
Pick up the dumbbells using a neutral grip (palms facing in).
Bring the dumbbells up to shoulder height by bending at the elbow.
Once the dumbbells are in place, rotate your palms so they are facing forward. This is your starting position.
Take a deep breath then press the dumbbells overhead by extending the elbows and contracting the deltoids.
Slowly lower the dumbbells back to the starting position (the arms should be roughly 90 degrees or slightly lower depending upon limb lengths).
Repeat for the desired number of repetitions.
Seated Dumbbell Press Tips
Keep your back flat throughout the duration of the exercise.
Don’t allow the head to jut forward excessively.
Drive the bicep to the ear and exhale as you press.
If you sense any pressure in your neck or traps during the movement, look to address a lack of thoracic spine extension or shoulder flexion.
Keeping the elbows slightly bent at the top and not locking out entirely will help to keep tension on the shoulders.
If you can’t lock out the elbows overhead than it may indicate a lack of shoulder mobility due to poor scapular upward rotation.