Machine shoulder press
Full guide coming soon
Dumbbell Shoulder Press
The dumbbell shoulder press pushes two dumbbells from shoulder height to straight arms overhead. It trains the front and side delts and the triceps, and each arm has to work on its own.
- Beginner
- Compound
- Dumbbells
- shoulders
- triceps
Left: start position. Right: end position. Orange: the muscles that work.
How to do the dumbbell shoulder press
- Sit on a bench with back support or stand with your feet hip-width apart. Hold the dumbbells at shoulder height with your palms facing forward.
- Brace your core and keep your ribs down, so your lower back does not arch.Breathe
- Press the dumbbells up until your arms are straight above your shoulders.
- Let the dumbbells come a little closer together at the top, but do not bang them together.
- Lower the dumbbells back to shoulder height with control.
- Keep your forearms close to vertical on the way down, with your wrists over your elbows.
Breathing. Breathe in and brace at shoulder height. Breathe out as you press up or at the top, then breathe in again on the way down.
Tips
- To lift the dumbbells into place, rest them on your thighs, then kick them up one knee at a time as you sit back.
- A neutral grip, with palms facing each other, is often more comfortable for the shoulders than palms forward.
Muscles worked
The dumbbell shoulder press works mainly the shoulders and triceps.
- Shoulders (front and side delts) (main muscle)
- Triceps (main muscle)
- Traps (also works)
- Abs (core) (also works)
| Muscle | Role |
|---|---|
| Shoulders (front and side delts) | Main mover. The front delts lift the arm in front of you, and the side delts help as the arms go overhead. |
| Triceps | Straighten the elbows, mainly in the top half of the press. |
| Traps (also works) | The upper traps help to rotate the shoulder blades upward so your arms can reach overhead. |
| Abs (core) (also works) | Keeps your ribs down and your torso still. It works harder when you press standing. |
Sets, reps and rest
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Beginner (first weeks) | 3 | 10-12 reps | 75 s |
| Build muscle | 3 | 8-12 reps | 2 min |
| Get stronger | 4 | 4-6 reps | 3 min |
| General fitness | 3 | 10-12 reps | 75 s |
| Fat loss (with more daily activity) | 3 | 12-15 reps | 60 s |
These numbers come from the same rules as the Oh My Coach app, with this exercise as the first main lift of the day. Use a load that leaves 1 to 3 reps in reserve. When you reach the top of the range in every set, add a little load or move to the harder version (double progression). What is double progression?
Common mistakes
-
Arching the lower back
Why it matters: The press turns into a steep incline press, and the lower back takes stress it does not need.
Fix: Brace your abs and keep your ribs down. Use a lighter weight or a bench with back support.
-
Dropping the dumbbells too low or too fast
Why it matters: A fast drop takes away control at the bottom, where the shoulder is in its least stable position.
Fix: Lower to shoulder height under control and start the next rep from there.
-
Elbows far behind the body
Why it matters: With the elbows pulled far back, the shoulders can feel pinched at the bottom.
Fix: Bring your elbows slightly in front of your body, so your upper arms point a little forward.
-
Pressing unevenly
Why it matters: When one arm moves faster, the weaker side does less work and the dumbbells drift.
Fix: Watch the dumbbells reach the top together and lower them at the same speed.
Make it easier or harder
This exercise gets harder with load. When every set reaches the top of the rep range with good form, add the smallest weight step you have. To make it easier, use less load or a shorter range of motion while you learn the movement.
Versions of this exercise
Alternatives
Same main muscle and the same movement pattern first, from the same rules as the app's swap list.
Overhead Press (Barbell)
Same movement pattern
Machine shoulder press
Same movement pattern
Full guide coming soon
Kettlebell press
Same movement pattern
Full guide coming soon
Wall handstand push-up
Same movement pattern
Full guide coming soon
Elevated pike push-up
Same movement pattern
Full guide coming soon
Pike push-up
Same movement pattern
What you need
Take care if
This exercise loads the shoulder. If your shoulder hurts, stop. For pain that does not go away, see a doctor or a physiotherapist.
If your shoulder hurts during the press, stop. Try a lighter weight, a neutral grip or a shorter range of motion.
Compared with
Questions
What muscles does the dumbbell shoulder press work?
It works mainly the front delts, the side delts and the triceps. In an EMG study, the shoulder press gave higher front delt activity than the bench press, the dumbbell fly and the lateral raise. Side delt activity was similar to the lateral raise.
Should I press seated or standing?
Both work. In an EMG study of trained men, the standing dumbbell press gave the highest deltoid activity of the versions tested, but they lifted less weight standing than seated. Seated pressing with back support makes it easier to keep your back still.
Dumbbells or barbell for the shoulder press?
Dumbbells let each arm move on its own and let you choose your grip and path. A barbell usually lets you lift more total weight. Many people use dumbbells to start because the movement feels more natural for the shoulders.
How do I make the shoulder press easier?
Use lighter dumbbells and sit on a bench with back support. A shoulder press machine guides the path, so you can focus on pushing.