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Push · Dumbbells, bench

Dumbbell shoulder press: form, muscles and programming

Pressing dumbbells overhead builds shoulders that hold up under contact, and unlike a barbell it lets each arm find its own honest path.

Muscles worked: Anterior deltoid, Lateral deltoid, Triceps, Upper trapezius

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How to do it

  1. Set the bench upright or one notch back. Sit with both feet flat and the dumbbells resting on your thighs.
  2. Kick the dumbbells up one at a time to shoulder height, palms forward, elbows about 30 degrees in front of the torso.
  3. Brace the ribs down so the low back does not arch, then press up and slightly inward until the arms lock out over the ears.
  4. Lower under control until the elbows are just below shoulder level.
  5. Keep the wrists stacked over the elbows for every rep — no bending back at the top.

Mistakes to avoid

  • Flaring the elbows straight out to the sides, which pinches the shoulder at the bottom.
  • Arching the low back to finish a rep you no longer have.
  • Half-repping the lockout. If the arms never straighten, the triceps never contribute.

Sets and reps

GoalPrescription
Strength4 sets of 5–6 reps, 2–3 min rest
Size3–4 sets of 8–12 reps, 90s rest
Shoulder health3 sets of 12–15 light reps as a warm-up block

Swaps and alternatives

  • Arnold press — Adds rotation and more front-delt range.
  • Landmine press — Overhead angle without full shoulder flexion.
  • Seated machine press — Lets you push close to failure with no spotter.

Common questions

What people ask about dumbbell shoulder press

This guide covers dumbbell shoulder pres form, how to do dumbbell shoulder press correctly, dumbbell shoulder pres muscles worked, dumbbell shoulder pres sets and reps for muscle growth, dumbbells, bench anterior deltoid exercise and the swaps to run when a rack or bench is taken.

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