Are you looking to know how to do dumbbell shoulder press?
Don’t worry you are in the right place.
Toned shoulders make females look attractive. Open and relaxed shoulders produce an impression of a smaller waist and make you look confident.
If you are a beginner this article will help you out to do dumbbell shoulder press step by step in 3 different ways. Then you can choose which one is best for you.
Get your dumbbells and Let’s roll.
How to Do Dumbbell Shoulder Press?
Furthermore, shoulder exercises assist remedy posture, strengthen the shoulders, and minimize the threat of shoulder pain. Hence, it is very important for females to do carry workouts irrespective of their age, physical fitness, or profession.
1. Standing Dumbbell Military Press
My first exercise for shoulders is the standing dumbbell press. I put this exercise first in my list because it’s a natural movement of our body. Probably you also know this movement because you are doing it in your daily routine.
This dumbbell press is used more in bodybuilding circles than it remains in the military, but it got this title because it is a militaristic ally rigorous kind prescription, which avoids making use of momentum. These basic-level moves help to develop the control and strength essential to move heavy weights without using the lower body for assistance.
How to do it?
- Stand with your feet hip-width apart and hold a pair of dumbbells with your elbows bent 90 degrees and your arms raised to carry height, palms forward.
- Extend your arms to press the weights overhead along with inward, so at full extension, the inner heads of the dumbbells touch together lightly.
- Slowly lower back to the start.
- Minimize the role of your core by sitting on a bench with your feet flat on the floor.
If your back arches or your rib cage flares out as you press the weights overhead, you’re probably using heavyweight. This could move the force from your shoulders to your upper pecs and might stress your lower back.
Lower your weight and actively contract your abs to protect your spinal column.
If you can’t extend your arms straight up overhead without shrugging or flexing your elbows, you’re putting your neck and shoulders at risk. Picture putting your shoulder blades into your back pockets (scapular anxiety) to place your shoulders for optimum stability.
If the dumbbells move forward, back, or to either side (instead of directly) as you press them overhead, do a wrist check: Ensure they are locked and directly as if you’re punching the ceiling.
2. Single-Arm Kettlebell Press
The second best exercise to build shoulder strength is a single-arm kettlebell press. I put this exercise after the military press because going from two arms to one demands greater trunk stability and can help also recognize muscle imbalances in between your right and left sides.
Utilizing a kettlebell makes this unilateral press a little different due to the fact that you’re beginning with a racked position with the weight at chest level, corkscrewing your arm as you encompass engage your muscles in a new method.
How to do it?
- Brace your core and extend your arm overhead, opening your elbow to the side and corkscrewing your wrist as you press-up to full extension.
- You need to finish with your elbows by your ear, palm forward and should be able to draw a straight line from your hand through your elbows and shoulder to your hips.
If your arm feels unsteady as you extend it overhead, inspect your grip: You need to rest low throughout your palm over the “meaty” part of your thumb to keep it the center of gravity straight over your wrist.
If your grip is proper, you should be able to open your hand and expand your fingers.
As you push the weight overhead, you might lean to one side; this is great. Since only one side of your body is weighted, you automatically have to shift your chest to the opposite in order to move the weight overhead.
Still, attempt to restrict any additional motion by engaging your core, and think of squeezing a lemon under your underarm to engage your lats and other stabilizing muscles.
3. Neutral Grip Shoulder Press
My first two exercises were about standing positions for a shoulder press but now I’m going to talk about how to do dumbbell shoulder press in a sitting position.
The seated neutral-grip dumbbell shoulder press is a very reliable workout that targets the anterior (Front) head of the deltoids.
Now, the advantage of using dumbbells over a barbell for this movement is that you establish more stabilizer muscles and have a freer series of movements.
However, utilizing a neutral grip is also tougher and produces an excellent variation because it still works the exact same muscle. It’s finest to perform this exercise when you have one of the most strength at the start of an exercise though considering that, it’s a compound workout best utilized for optimum muscle and strength gains.
How to do it?
- Hold a dumbbell in each hand, sit on a bench or chair and place the dumbbells on your knees.
- Kick the dumbbells up with your knees, one at a time, and place them in front of your shoulders, with your elbows tucked into your body.
- Your elbows need to be directly listed below your wrists and your palms ought to be dealing with each other (i.e. neutral or parallel grip).
- Exhale as you push the dumbbells upward, over your head, up until your arms are almost totally extended.
- Inhale as you lower the dumbbells to the starting position.
- Repeat. All the process and do 3-5 sets.
- Keep your back and neck neutral.
- Do not lock out your elbows.
- By keeping your elbows tucked into your body, you put less pressure on the shoulder joints, making this variation of the overhead press better for those who struggle with shoulder pain. You also highlight making use of your
anterior deltoid and upper pectoralis significant, and decrease the contribution of your lateral deltoid.
- The seated position prevents unfaithfulness by guaranteeing that your body is kept still.
I hope you already learned how to do dumbbell shoulder press. If you have any questions about this article don’t hesitate to ask and I will be more than happy to help you out.