How To PROPERLY Dumbbell Shoulder Press (LEARN FAST)

Summary

In this video, Josh from Colossus Fit provides a step-by-step guide to performing the dumbbell shoulder press correctly. He emphasizes proper bench setup with a slight incline to avoid awkward positions, and offers tips on weight selection, ensuring a tight position when lifting the dumbbells. Key advice includes keeping elbows tucked in to prevent shoulder strain, focusing on a full range of motion, and avoiding common mistakes like arching the back or performing half reps. Josh stresses the importance of controlling the movement and targeting the anterior deltoids for optimal results.

Takeaways

• 😀 Proper weight selection is essential when starting the dumbbell shoulder press. Begin with a lighter weight to master the form before progressing to heavier loads.
• 😀 Set the bench at a slight incline to prevent forward slippage and ensure comfort while pressing, avoiding a flat bench that places you in an awkward position.
• 😀 Keep the dumbbells close to your knees for an easier initial lift, and avoid struggling with lifting weights that are too far away from your body.
• 😀 Position your feet firmly on the ground and use your knees to help lift the dumbbells into place for a stable start to the press.
• 😀 Maintain your elbows tucked in during the press to avoid shoulder discomfort and ensure proper form, reducing the risk of injury.
• 😀 Focus on squeezing through the shoulder muscles, not on touching the dumbbells together. A full squeeze maximizes the effectiveness of the press.
• 😀 Control the descent of the dumbbells, lowering them slowly and deeply for optimal muscle engagement and better results.
• 😀 For most people, lowering the dumbbells to a 45° angle is sufficient, but if you have good mobility, you can go lower to work the chest a bit more.
• 😀 Avoid arching your back or pushing your hips forward, which can strain your spine and detract from the intended muscle engagement.
• 😀 Avoid half-reps. Use a full range of motion to fully stretch and contract the shoulder muscles for better results and fewer limitations.
• 😀 Don't be afraid to bring your elbows forward during the press. This position is more efficient for shoulder engagement and avoids unnecessary strain.

Q & A

What is the recommended angle for the bench when doing a dumbbell shoulder press?

The bench should have a slight incline, not too steep, to prevent you from tipping forward and to keep you comfortably supported. A slight incline ensures a more natural and safe position for pressing.

How should you position the dumbbells when getting ready for the dumbbell shoulder press?

You should position the dumbbells at the tips of your knees. This makes it easier to kick the weights up to your starting position, reducing the struggle and potential for injury.

Why is it important to keep your elbows tucked in during the press?

Tucking in your elbows helps prevent shoulder pinching, reduces discomfort, and makes the movement feel more natural, while also minimizing the risk of shoulder injuries.

Should you try to touch the dumbbells together at the top of the movement?

No, it is not necessary to touch the dumbbells together. Focus on squeezing your shoulders to maximize the muscle engagement. Whether the dumbbells touch or not is secondary.

How deep should you go during the dumbbell shoulder press?

The depth depends on your mobility and any previous injuries. For most people, lowering the dumbbells to around a 45° angle with the upper arms is sufficient to get the benefits without overextending.

What common mistake should be avoided when performing the dumbbell shoulder press?

A common mistake is arching the lower back too much, which can cause discomfort and strain the spine. It's important to maintain a stable posture with no excessive arching during the press.

Why is it bad to perform half-reps during the dumbbell shoulder press?

Half-reps limit the range of motion and reduce the effectiveness of the exercise. Full-range motion is crucial to fully stretch and contract the shoulder muscles, maximizing the benefits.

What happens when you press the dumbbells completely to the side during the movement?

Pressing the dumbbells too far to the side can lead to shoulder pinching and discomfort. It’s important to keep your elbows slightly forward to avoid unnecessary tension and ensure a safe range of motion.

What is the primary muscle worked during the dumbbell shoulder press?

The primary muscle worked is the anterior deltoid (front of the shoulder), although the lateral and posterior deltoids, as well as a small portion of the chest, will also be engaged.

Why should beginners start with lighter weights for the dumbbell shoulder press?

Starting with lighter weights allows you to learn the proper form and technique without risking injury. Once you have mastered the movement, you can gradually increase the weight for better results.