Strength Training · Bodybuilding
Dumbbell Shoulder Press
The dumbbell shoulder press is a seated overhead lift that trains your shoulders and triceps. Each arm controls its own weight while your back rests against an upright bench.
Higher injury risk. Read the safety notes before adding weight.
- Beginner
- Compound
- Higher injury risk
- Rest 1 min 30 sec
How to do it
- Sit against the upright backrest with a dumbbell resting on each thigh.
- Plant your feet flat on the floor, about hip-width apart.
- Guide the dumbbells to shoulder height, using a small lift from each thigh, with your palms facing forward.
- Press the dumbbells overhead until your arms are straight above your shoulders.
- Lower the dumbbells under control to shoulder height.
Form cues
- Keep your wrists stacked over your elbows.
- Exhale as you press.
- Keep your head against the backrest.
Common mistakes
- Arching your lower backTighten your abdomen to keep your ribs from lifting away from your pelvis.
- Flaring your elbows straight sidewaysKeep your elbows slightly forward of your torso for a more comfortable pressing path.
- Clashing the weights overheadLeave a small gap between the dumbbells at the top.
Safety
Excessive weight or fatigue can make a dumbbell drift or fall overhead, causing an impact injury or straining your shoulder.
- Choose weights you can bring into the starting position without a forceful kick or twist.
- End the set before either arm becomes too fatigued to control the weight.
- After your final repetition, carefully return the dumbbells to your thighs before standing.
If overhead pressing causes shoulder or neck pain, try a lighter neutral-grip version and seek advice from a physiotherapist if discomfort persists.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Dumbbell
- Upright Utility Bench
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 1 min 30 sec