Shoulder Press (Dumbbell)

A fundamental compound pressing exercise that develops shoulder strength and power by pressing dumbbells overhead from shoulder height.

Instructions

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.

Tips

• Maintain a stable torso position; avoid arching your lower back excessively.
• Press the dumbbells in a controlled manner with no bouncing at the bottom.
• Keep your core engaged throughout the movement for stability and injury prevention.
• The dumbbells touching at the top ensures a complete range of motion.
• You can perform this standing for increased core demand and stability challenge.
• Gradually increase dumbbell weight as you build strength and control.