Dumbbell Shoulder Press: A Complete Shoulder Workout

Instruction

1. Setup:

   • Sit on a bench with back support, keeping your feet flat on the floor for stability.
   • Hold a dumbbell in each hand at shoulder height, palms facing forward.
   • Rest the dumbbells lightly on your upper chest (collarbone area) to start.

2. Starting Position:

   • Keep your back straight and core engaged to avoid arching.
   • Elbows should be bent at about 90 degrees and slightly forward (not flared out completely to the sides).

3. Execution:

   • Press: Push the dumbbells upward and slightly inward, following a natural arc until your arms are fully extended but not locked.
   • Pause: Briefly hold at the top of the movement, feeling the contraction in your shoulders.
   • Lower: Slowly return the dumbbells to the starting position, controlling the movement.

4. Breathing:

   • Exhale as you press the dumbbells upward.
   • Inhale as you lower them back down.

Tips

1. Controlled Motion: Avoid jerking or using momentum. Focus on a smooth, controlled motion during both the upward and downward phases.
2. Engage Core: Keep your core tight throughout the exercise to support your lower back and maintain balance.
3. Grip Position: If shoulder discomfort occurs, you can rotate your palms inward for a neutral grip, which is easier on the joints.
4. Elbow Alignment: Do not let your elbows drop too far below shoulder height when lowering the dumbbells, as this can strain your shoulders.
5. Weight Selection: Use a manageable weight that allows you to maintain proper form. Gradually increase the weight as your strength improves.
6. Range of Motion: Extend your arms fully but avoid locking out your elbows at the top to keep tension on the muscles.
7. Spotter: If lifting heavy, consider having a spotter to assist and ensure safety.