Dumbbell Shoulder Press
How to do the Dumbbell Shoulder Press
- 1
While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support. Place the dumbbells upright on top of your thighs.
- 2
Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position.
- 3
Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position.
- 4
Now, exhale and push the dumbbells upward until they touch at the top.
- 5
Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling.
- 6
Repeat for the recommended amount of repetitions.
How to program the Dumbbell Shoulder Press
Sets and reps
As a compound movement, the Dumbbell Shoulder Press responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Dumbbell Shoulder Press is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
Put the Dumbbell Shoulder Press into a plan
Generate a free, personalized workout plan that programs this and hundreds of other exercises around your goals.
Frequently asked questions
What muscles does the Dumbbell Shoulder Press work?
The Dumbbell Shoulder Press primarily targets the Shoulders. It also recruits the Triceps as supporting muscles.
What equipment do I need for the Dumbbell Shoulder Press?
You need Dumbbell. Difficulty level: Intermediate.
How many sets and reps of the Dumbbell Shoulder Press should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
