Dumbell Shoulder Press
-> Seated Dumbell Shoulder Press
The Seated Dumbell
Shoulder Press exercise develops the entire shoulder
muscle group. The dumbells allow for a greater
freedom of movement than the Barbell
Shoulder Press. This can increase shoulder
to Do The Seated Dumbell Shoulder Press:
are done using an adjustable incline
bench set to just under 90 degrees.
two dumbells, with a palms forward grip
and starting with the dumbells at shoulder
level, press them up overhead in an
- Do not
crack them together at the top and do
not lock your elbows out (this will
keep tension on the delts).
slowly and repeat.
For Performing The Seated Dumbell Shoulder Press:
This trick will
increase the tension in the delts.
- While you are
pressing the dumbells, keep your hands tilted
down towards your head so that your pinkies
are higher than your thumbs.
- This will mean
tipping the dumbells slightly down and in towards
your head as though pouring water on yourself.
- This position
forces the tension to remain on the shoulder
Errors in the Seated Dumbell Shoulder Press:
pressing the dumbells directly overhead
- sometimes the dumbells have a tendency
to be pressed in a forward diagonal press, ending
up out in front of the head.
- This is because
of the relative strength imbalances in many
people - their front muscles are stronger than
their back muscles, therefore the dumbells get
pulled to the front.
- You must consciously
press up and back to correct this, keeping your
elbows back as you do so.
- Use a mirror
to be sure you are pressing the dumbells directly
- Also, get feedback
from a spotter, who can gently guide the dumbells
in the proper position.