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Find out how to Shoulder Press: Kind, Widespread Errors & Variations

Find out how to Shoulder Press: Kind, Widespread Errors & Variations

How to Shoulder Press: Form, Common Mistakes & Variations

If you need an incredible higher physique, you want nice shoulders. Them’s simply the breaks.

Drawback is, most individuals discover that their deltoids (the muscle groups that make up your shoulders) are cussed sons of weapons that take their candy time to develop. 

That’s why it’s necessary to decide on shoulder workouts that prepare your delts successfully, just like the dumbbell shoulder press.

This train is superb at coaching the entrance and aspect deltoids, that are most liable for the scale and form of your shoulders, and it’s additionally secure, simple to study, and requires minimal tools.

So, if you wish to discover ways to do the standing and seated dumbbell shoulder press and its shut cousin, the Arnold shoulder press, this text is for you.

In it, you’ll study what the dumbbell shoulder press is, what muscle groups it really works, the right way to do it with correct type, what the commonest errors are and the right way to repair them, and the most effective dumbbell shoulder press variations.


What Is a Dumbbell Shoulder Press?

The dumbbell shoulder press—also referred to as the DB shoulder press—is an train that includes urgent weights vertically overhead. It really works the identical means because the overhead shoulder press besides you utilize dumbbells as an alternative of a barbell.

The dumbbell shoulder press could be carried out seated or standing, although most individuals discover they will elevate extra weight once they carry out it seated. 

There are two causes for this:

  • Getting the dumbbells into place to do the standing dumbbell shoulder press could be tough (and practically unattainable in the event that they’re heavy), which wastes power.
  • The standing dumbbell shoulder press requires extra steadiness and coordination since you don’t have a backrest to make use of for help.

Thus, I usually suggest the seated dumbbell shoulder press over the standing model, however each are viable workouts.

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Dumbbell Shoulder Press: Muscle tissue Labored

Though the dumbbell shoulder press is primarily regarded as a shoulder train, it really trains way over that.

Particularly, the primary muscle groups labored by the dumbbell shoulder press are the . . .

. . . and it additionally stimulates the abs, biceps, forearms and serratus anterior to a lesser diploma, too.

Right here’s a graphic exhibiting the primary muscle groups concerned within the train:

Shoulder Press Muscles (Anatomy)

Apparently, analysis exhibits you could improve the quantity of labor your shoulder muscle groups do by performing the train standing relatively than seated.

Nevertheless, as we’ve already seen, you in all probability received’t be capable to elevate as a lot weight once you do the train standing, which limits the quantity you’ll be able to overload your muscle groups and sure negates any muscle-building profit you achieve from doing the standing shoulder press.

On condition that the seated dumbbell shoulder press is extra comfy, simpler to study, arrange, and carry out, and means that you can elevate extra weight than the standing dumbbell press, I like to recommend sticking to the seated dumbbell shoulder press at any time when attainable.

Find out how to Do the Seated Dumbbell Shoulder Press

Dumbbell Shoulder Press before/after

If you wish to construct muscle, achieve energy, and keep injury-free, studying correct seated dumbbell shoulder press type is vital.

The easiest way to do that is to interrupt the train up into three phases: arrange, press, descend.

Step #1: Set Up

Whereas sitting on an upright bench, maintain a dumbbell in every hand and relaxation them in your thighs. Hoist the dumbbells up so that you’re holding them simply above your shoulders along with your palms going through away from you by giving them a nudge along with your thighs.

Drive your toes into the ground in order that your mid and higher again is pressed in opposition to the backrest, push your chest out, and pull your shoulder blades down and collectively (an excellent cue for that is to consider pulling your shoulder blades into your again pockets).

Step #2: Press

Push the dumbbell towards the ceiling till your elbows are virtually locked. The dumbbells ought to naturally drift towards one another as your elbows straighten, however shouldn’t slam collectively above your head.

Keep in mind to maintain your shoulder blades “down and again” and your toes on the ground. Hold your mid and higher again pressed into the backrest, and keep away from excessively arching your decrease again or letting your butt scoot ahead on the bench.

Step #3: Descend

Decrease the dumbbells till they’re simply above your shoulders (the handles ought to virtually line up along with your ears) to return to the beginning place. 

Seated Dumbbell Shoulder Press Kind: Widespread Errors

1. Urgent one arm increased than the opposite.

The issue: As a result of most individuals are stronger on one aspect of their physique than the opposite, many individuals discover that they battle to completely straighten their weaker arm (the left, for right-handed individuals, and vice versa). 

The repair: Select dumbbells which might be mild sufficient so that you can full full reps along with your weaker aspect. They might really feel too mild to your stronger aspect, however over time your weaker aspect will catch as much as your stronger aspect so as to straighten each arms equally.

2. Slamming the dumbbells collectively.

The issue: As you press the dumbbells overhead your palms will naturally drift nearer collectively. Nevertheless, some individuals exaggerate this motion and slam the dumbbells collectively on the high of every rep, which may throw off your steadiness and make the train tougher to regulate (and make you appear to be a dip within the gymnasium).

The repair: Take into consideration “throwing the dumbbells into the ceiling.” Not solely will this cue show you how to elevate extra weight, it’ll show you how to to concentrate on urgent the dumbbells straight up, which is able to stop them from smacking into each other.

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3. Not utilizing a full vary of movement.

The issue: As you progress to heavier weights, you could really feel tempted to cheat by shortening the vary of movement—solely decreasing the dumbbells to about eye stage. Whereas this makes it simpler to press heavier weights, it additionally makes the train much less efficient. 

The repair: The principle motive individuals fail to make use of a full vary of movement is that they attempt to elevate weights which might be too heavy. As a substitute, use weights that mean you can full full reps earlier than progressing. Give your physique time to develop greater and stronger, and don’t rush the method by compromising your method.

Seated Dumbbell Shoulder Press Variations and Options

1. Arnold Shoulder Press

Arnold Shoulder Press

Why: Most overhead urgent workouts emphasize the anterior deltoid (entrance a part of the shoulder), however due to the best way you rotate your wrists within the Arnold press, you shift a number of the emphasis to the aspect delts, serving to you develop extra proportional shoulders.

Find out how to: 

  1. Whereas sitting on an upright bench, maintain a dumbbell in every hand and relaxation them in your thighs.
  2. Nudge the dumbbells upward along with your thighs and hoist them up so that you’re holding them simply in entrance of your shoulders along with your palms going through towards you.
  3. Press the dumbbells straight up over your head whereas rotating your wrists till your arms are straight, your elbows are locked, and your palms are going through away from you.
  4. Reverse the motion and return to the beginning place.

2. Seated Barbell Shoulder Press

Seated Barbell Shoulder Press

Why: Utilizing a barbell as an alternative of dumbbells for the seated shoulder press allows most individuals to press about 10 to twenty% extra weight and progress to heavier weights sooner, which is nice for constructing muscle and energy. The downsides are that it has a shorter vary of movement and it doesn’t show you how to discover and repair muscle imbalances.

Find out how to: 

  1. Arrange an upright bench in a squat rack or energy rack, or use a seated barbell press station.
  2. Sit within the seat and press your again in opposition to the bench, attain your arms overhead, and take a notice of the peak of your wrists in relation to the rack—that is the peak it is best to set the barbell on the hooks.
  3. Set the barbell on the hooks, sit down, and grip the bar with a shoulder-width grip and your palms going through away from you.
  4. Unrack the barbell and decrease it to your collarbone.
  5. As soon as the bar reaches your collarbone, press the bar towards the ceiling and return to the beginning place.

3. Standing Barbell Shoulder Press

Standing Barbell Shoulder Press

Why: Along with bettering higher physique energy and shoulder, lure, triceps, and higher chest dimension, the barbell overhead press develops your whole-body steadiness and coordination.

Find out how to: 

  1. Set a barbell in a rack on the identical top as your higher chest. 
  2. Grip the bar with a shoulder-width grip and your palms going through away from you. 
  3. Unrack the barbell and take a small step backwards with every foot, retaining your forearms vertical, and your elbows tucked near your sides.
  4. Plant your toes simply exterior of shoulder-width, brace your core, squeeze your glutes, and push the bar towards the ceiling. 
  5. As soon as your arms are straight, reverse the motion and return to the beginning place.

4. Shoulder Press Machine

Shoulder Press Machine

Why: Usually talking, machines aren’t as efficient as free weights. Nevertheless, the machine shoulder press could be helpful in case you’re working round an damage or in case you’re new to weightlifting. 

Find out how to:

  1. Sit within the shoulder press machine seat along with your again in opposition to the backrest and your toes planted on the ground, then regulate the seat’s top in order that the handles are about the identical top as your ears.
  2. Grip the handles along with your palms going through away from you, then press them towards the ceiling till your arms are straight.
  3. Reverse the motion and return to the beginning place.

5. Landmine Shoulder Press

Landmine Shoulder Press

Why: The landmine shoulder press trains only one aspect of your physique at a time, so it’s helpful for figuring out and correcting any energy or muscle imbalances you may need. The diagonal urgent path additionally makes it extra comfy for some individuals with shoulder points.

Find out how to:

  1. Place one finish of an empty barbell in a landmine attachment or wedge it into the nook of the room and cargo the opposite finish with weight plates. 
  2. Whereas going through the weighted finish of the barbell, use each palms to hoist the barbell as much as chest top.
  3. Transfer the barbell in entrance of your proper shoulder, then take your left hand off of the bar and let it cling at your aspect.
  4. Stagger your stance by transferring your proper foot barely behind your left.
  5. Brace your core and press the barbell away out of your shoulder till your proper arm is straight, then reverse the motion and return to the beginning place.
  6. When you’ve accomplished the specified variety of reps, swap sides and repeat the method along with your left arm.

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