Dumbbell Shoulder Press

intermediate · push_vertical

Setup

Stand with your feet hip-width apart, or sit on a bench with the backrest close to upright if you want the balance taken out. Bring the dumbbells to shoulder height with your palms facing forward and your forearms vertical.

Execution

Brace your belly and glutes and pull your ribs down so you cannot lean back.
Exhale and press the dumbbells straight up until your arms lock out with the weights over the line of your ears.
Hold for one beat at the top with the shoulders set down rather than shrugged.
Inhale and lower over 2-3 seconds until your elbows come down to about chin height.
Keep the dumbbells level through the whole range instead of letting one arm finish higher.
To finish, bring the weights down to your thighs before setting them on the floor, never dropping them from shoulder height.

Breathing

Exhale as you press up, inhale as you lower. If you have high blood pressure, heart disease, a hernia or you are pregnant, do not hold your breath: exhale on the way up and reduce the load.

Quick cues

Brace abs, stop leaning back.
Keep forearms straight up.
Finish with both arms level.
Relax your shoulders down.
Push the ceiling away.

Common faults

Fault: Leaning back until it turns into an incline press
Fix: Squeeze the glutes and abs before each press, or sit against a backrest and drop one weight increment.
Fault: The elbows flaring out into a straight line with the shoulders
Fix: Bring the elbows about one hand's width forward of the shoulders so the joint is not pinched.
Fault: Lowering only to forehead height before pressing again
Fix: Take the elbows down to chin height every rep, and lower the weight if you cannot reach it.
Fault: One arm pressing faster and finishing higher than the other
Fix: Press slower, look straight ahead and finish both arms at the same moment; the weaker arm sets the load.

Equipment

dumbbell

Muscle groups

shoulders, arms, core