The dumbbell shoulder press is a fundamental exercise for building strong, impressive shoulders. Using dumbbells instead of a barbell offers unique benefits including greater range of motion and the ability to address muscle imbalances.
Whether performed seated or standing, the dumbbell shoulder press develops the deltoids, triceps, and core while building functional pressing strength.
Muscles Worked
Anterior Deltoid
The front deltoid is the primary mover in the shoulder press. It works to raise your arms overhead against resistance.
Lateral Deltoid
The side head of the deltoid assists in the pressing motion, particularly in the lower portion of the movement. Well-developed lateral delts create shoulder width.
Triceps
The triceps work to extend the elbow during the lockout portion of the press. Heavy shoulder pressing builds significant tricep strength and size.
Core
Your core muscles work throughout the movement to stabilize your torso, especially during standing variations.
Proper Form
Sit on a bench with back support or stand with feet shoulder-width apart. Hold dumbbells at shoulder height with palms facing forward and elbows below the weights.
Press the dumbbells overhead until your arms are fully extended. The weights can travel toward each other at the top. Lower under control back to shoulder height.
Keep your core tight and avoid excessive arching of your lower back. Full range of motion is important for complete shoulder development.
Seated vs Standing
Seated Shoulder Press
Sitting removes the core stability requirement, allowing you to focus entirely on your shoulders and press heavier weights. The back support also protects your lower back.
Standing Shoulder Press
Standing requires greater core activation and develops total body pressing strength. It is more functional but typically allows for less weight than seated pressing.
Common Mistakes
Flaring Elbows
Keeping your elbows directly out to the sides at 90 degrees can stress the shoulder joint. Allow your elbows to angle slightly forward for a safer position.
Excessive Back Arch
Arching your lower back excessively turns the press into an incline movement and risks injury. Maintain a neutral spine throughout.
Programming
Include shoulder pressing 1-2 times per week. Perform 3-4 sets of 6-12 reps for muscle building or 4-6 sets of 3-6 reps for strength development. Progress by adding weight or reps over time.