Standing Dumbbell Press
Primary Muscle Group: Deltoids
Secondary Muscle Group: Triceps. Triceps
Equipment Needed: Dumbbells
The Benefits of Standing Dumbbell Press
The Standing Dumbbell Press requires you to press weight over head whilst remaining balanced in an upright position. Pressing weight overhead while standing can build big shoulders, a strong core, and develop full-body strength.
The challenge is that most people do not use proper technique and do not have enough shoulder flexibility in order to safely press weight overhead.
The Standing Dumbbell Press is an excellent exercise to start learning how to press over your head while standing.
If you are looking for other exercises that are the best for building muscle or wanting to lose body fat then you should check our Free Workout Plan or our Workout Plans With Coaching for professionally designed workout plans that have been proven to get results.
The Risks of doing Standing Dumbbell Press
This is the most common and dangerous form mistake when pressing weight over your head – whether it’s a barbell, dumbbell, or kettlebell. If you don’t have enough shoulder mobility or you are using a weight that’s too heavy, you may compensate by excessively rounding your lower back. This compromised back position can lead to serious injuries over time, so it’s critical to consistently work on shoulder flexibility.
How To Do Standing Dumbbell Press
1. The standing dumbbell press is one of the most popular mass builders for the shoulders! Set up for the exercise by grabbing a pair of dumbbells and standing straight up with your feet around shoulder width apart.
2. Raise the dumbbells to shoulder height on each side, and twist so that your palms are facing forward.
3. Keep your head up and eyes facing forward. This is the starting position for the exercise.
4. Slowly raise the dumbbells above your head until your arms are almost fully extended.
5. Do not pause at the top of the movement, and immediately begin lowering the dumbbells back down to the starting position.
6. Repeat this movement for the desired amount of reps.
For Perfect Technique
The standing dumbbell press is a solid mass building compound movement that can add serious mass when using heavy weights with correct form. Many lifters let the form go and add weight too quickly. This will at times result in an injury and could hinder your shoulder gains.
Always use the longest range of motion possible and control the dumbbells throughout the set.
If you have lower back issues, it is best to perform this exercise seated - with your back flat against a back rest.
Variations
Once you have mastered the Standing Dumbbell Shoulder Press you can try alternative exercises that target similar muscle groups such as;
How To Do Behind The Head Shoulder Press
1. Sit with the barbell across your traps. Plant your feet on the floor with your knees bent at 90 degrees.
2. Grip the bar, hands wider than shoulder-width and palms facing forward. Brace your core and squeeze your shoulder blades together, keeping your elbows under the bar.
3. Exhale and press the bar straight up, lining it up with your head. Pause.
4. Inhale and slowly return to the starting position.
How To Do Plate Front Raises
1. Start by standing upright and your back straight with your arms slightly bent.
2. Keeping your back straight and your elbows slightly bent, exhale as you raise the plate out in front of you in an arcing motion until your arms are parallel with the floor.
3. Hold for a second at the top of the movement.
4. Inhale as you lower the plate in a controlled manner to the starting position.