Dumbbell Shoulder Press

Dumbbell shoulder press is an exercise which targets the shoulders and places emphasis on the triceps and upper back muscles. Using the correct technique is important to prevent injuries to the shoulders, elbows or neck. In case you already do suffer from lower back, neck, or elbow injuries or problems, then it is recommended you should not do these dumbbell exercises without talking to your health care professional first. Before you start with the exercise, it is necessary you warm up well and also do some stretching exercises, so that it increases the range of motion in the shoulders.

Dumbbell Shoulder Press Techniques

Seated

Use a dumbbell which is comfortable, neither too heavy nor too light.

• Sit on a bench, with back support and hold a dumbbell in each hand.
• Place your feet firmly on the floor, so that there is hip-width distance between both the feet.
• Bend your elbows and raise your upper arms to shoulder level.
• Dumbbells should come closer to your ears in such a way that the dumbbells are parallel to the shoulders.
• Suck in your abdomen, this will create a little gap between the small of your back and the bench, but place the back of head against the pad.
• Push the dumbbells up in the air, till the ends of the dumbbells touch each other lightly, directly over your head.
• Then gradually lower your hand to bring your dumbbells back to the ear level.

Standing

So that you do not reach a plateau in your workout, you can make use of the standing variation of the shoulder press. Read on shoulder exercises for women.

• Place your one foot in front of the other, i.e., in a slightly staggered stance for more stability when you do this exercise.
• Hold a dumbbell in each of your hand and raise the dumbbells next to your ears.
• Draw in your belly button and maintain the same posture throughout the entire exercise.
• Push the dumbbells up in the air over your head.
• Hold for a few seconds and return the dumbbells to the starting position.

Twisting

This is another variation of the shoulder press. Adding the turning motion to the shoulder press makes the exercise a complex exercise, where the muscles across the back of the shoulders are also worked out. You may want to read on shoulder exercises for men.

• Stand with your feet hip-width apart and slightly bend your knees and hold a dumbbell in each hand at your shoulders, with your elbows bent and palms facing each other.
• Press your dumbbells overhead and twist your torso to the left.
• Lower the dumbbells as you twist back to the center.
• Then press the dumbbells upwards again, but this time twist to the right.
• Continue to do this exercise, at least 10 times on either side.

When you are performing dumbbell shoulder press, there are some tips which you should keep in mind. Your elbows should be rigid, but do not lock them when your hands are above your head. If you are doing the seated version, press your back against the back support, but do not flatten the curve of your back. When you bring your arms and elbows down, ensure you keep the elbow joints in line with your shoulders. When you are doing these exercises, do not wiggle or squirm in an effort to press the weights up. You may want to consider using lighter weights as compared to the ones you are using. In case you find doing shoulder presses cumbersome, there is a gym alternative as well. You can use the shoulder press machine in gyms, however, if you have shoulder, neck or elbow pain, then talk to your trainer and health care professional regarding the same.