DUMBBELL SHOULDER PRESS
Muscles Trained :
Anterior Deltoid, Medial Deltoid, Upper Pectorals, Upper Trapezius, Triceps, and Serratus Anterior
Joint Actions :
Shoulder Abduction, Elbow Extension
Instructions :
1. Sit upright, with your back straight, on a bench.
2. Grasp the dumbells with a pronated (overhand) grip, slightly wider than shoulder width apart.
3. Rest the dumbells across the clavicles/anterior deltoids (upper chest/shoulders).
4. To begin the movement, press the dumbells straight upward in front of your face.
5. Exhale throughout the upward movement phase.
6. Continue movement until elbows are fully extended overhead.
7. Lower the dumbells under control, directly in front of the face until they lightly touche the clavicles/anterior deltoids.
8. Inhale throughout the downward movement phase.
9. Continue pressing the bar overhead for desired number of repetitions.
Variations :
1. Perform exercise standing with shoulder width stance with knees slightly flexed (bent) to take pressure off lower back.
2. Take narrow grip (slightly less than shoulder width apart) to primarily work the upper pectorals and anterior deltoids.
3. Take wide grip to primarily work the anterior and medial deltoids.
Common Mistakes : 1. Allowing hyperextension (arching) of the back during the upward movement phase.
2. Lowering the bar too quickly.
3. Bouncing the bar on the shoulders.
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