shoulder press with dumbbells

This exercise targets the entire deltoid muscle (musculus deltoideus), the upper part of the trapezius muscle (musculus trapezius pars descendens), and the triceps (musculus triceps brachii). Additionally, the anconeus muscle (musculus anconaeus) and the anterior serratus muscle (musculus serratus anterior) are supportively stimulated.

Standing shoulder press with dumbbells

Shoulder pressing with dumbbells in an upright position Performing shoulder presses with dumbbells while standing is an option. Certainly, you also have the option to execute the exercise while standing. In the upright position, more muscles are engaged, leading to a more intense stimulation. However, shoulder pressing with dumbbells in an upright position is a demanding exercise that requires higher coordination and balance.

Body position

The fundamental position for shoulder pressing with dumbbells in an upright stance is easy to comprehend. You position your feet about hip-width apart and straighten your upper body. Your back tends to be slightly hollow to protect the spine. Depending on the variation of the exercise, you hold the dumbbells in both hands or just one. The hammer grip is preferred. Initially, the dumbbells are at head height, the elbows are bent, and your gaze is forward.

Movement execution

The classic method is the bilateral shoulder pressing with dumbbells in an upright position. While exhaling, you press the dumbbells upward until your arms are almost fully extended. After inhaling, you return to the starting position.

Shoulder pressing with dumbbells while standing Alternatively, you can also perform the fitness exercise with both arms but alternating. You press the dumbbell on one side upward until your arm is almost fully extended, return to the starting position, and initiate the movement on the other side.

Shoulder pressing with dumbbells while standing, alternating with one arm Another option is the unilateral shoulder pressing with dumbbells in an upright position. You only take one dumbbell and focus on training one side of your body. The inactive hand is positioned at the hip or behind the back. While exhaling, you press the dumbbell upward without momentum. While inhaling, you return to the starting position at head height. After reaching the desired number of repetitions, you switch to the other side.

Seated shoulder press with dumbbells

Shoulder pressing with dumbbells is one of the preferred exercises for the shoulder muscles. Many fitness enthusiasts opt for seated shoulder pressing with dumbbells to fully concentrate on the movement. To sustainably benefit from the training effect, it's important to consider the tips on body posture and movement sequence. By the way, this exercise can be performed both one-armed and two-armed while sitting.

Body position

The body position for shoulder pressing with dumbbells while sitting is straightforward. You sit on a weight bench, with or without a backrest. If there is a backrest, it's recommended to set it at an approximately 80-degree angle. You hold a dumbbell in both hands or just one. Ensure that your back is straight and slightly hollow. Your gaze is forward, while the dumbbells are held beside your head. The elbow joints are at shoulder height.

Movement execution

During bilateral shoulder pressing with dumbbells while sitting, contract your muscles. You press the dumbbells upward until your arms are almost fully extended, exhaling during this movement. Subsequently, lower the dumbbells until the elbow joints are approximately at shoulder height. The upper and lower arms form a right angle. If a backrest is present, it supports you. Without it, pay special attention to maintaining an upright posture.

 Shoulder pressing with dumbbells without a backrest Alternatively, you can also perform one-armed shoulder pressing with dumbbells while sitting. You take only one dumbbell and train each side of your body separately. While exhaling, press the dumbbell upward until your arm is almost fully extended. Then, return to the starting position in a moderate tempo.

Common Dumbbell Shoulder Press Mistakes

Below, we'll highlight some missteps to be avoided when executing shoulder presses with dumbbells.

✅ Collision of Dumbbells above the Head: It is inappropriate to collide the dumbbells above the head. This often occurs when attempting to lift excessively heavy weights upward without control. Choose an appropriate weight to perform shoulder presses with dumbbells in a controlled manner.

✅ Complete Extension of the Arms: During the execution of shoulder presses with dumbbells, you move within a defined range of motion. The arms should neither be fully extended upward nor moved entirely downward.

✅ Excessive Lowering of the Elbows: A common issue is that many athletes lower their elbows too far down. However, shoulder height (or slightly below) should be the lowest point for your elbows during shoulder presses with dumbbells.

✅ Hollow Back: Your back should remain straight throughout the entire exercise. Avoid both a hollow back and a hunched posture.

Alternatives and similar exercises to the dumbbell shoulder press

To effectively train your shoulder muscles and achieve progress in muscle building and weight loss, you have additional exercises at your disposal.