- EquipmentDumbbell
- PatternPush
- Reps6 to 15 reps
- Joint loadShoulder
How to do the Dumbbell Shoulder Press
Set up. Sit on a bench with an upright back support, or stand, holding a dumbbell at each shoulder with palms forward.
- Press the dumbbells up until your arms are straight overhead.
- Let them come slightly together at the top.
- Lower under control to shoulder height.
Form cues
- Keep your back against the pad if seated.
- Keep the wrists stacked over the elbows.
- Brace your stomach.
Common mistakes
- Arching the lower back to finish the press.
- Lowering only partway.
Muscles worked
Main target: Front delts. The front head of the deltoid caps the front of the shoulder. It raises the arm forward and helps in every press, which is why it is often trained more than its two neighbours.
On the way: Side delts and Triceps.
Its other side: Upper back, Lats and Rear delts, in the horizontal push and pull pattern.
Its other side: Rear delts, in the front and rear shoulder pattern.
What to pair it with
Movements that round out a workout with the Dumbbell Shoulder Press, from the same catalog the StatBlockFit app logs.
- Rear Delt Fly Superset partner: it trains the other side of the front and rear shoulder pattern, so the two can alternate.
- Dumbbell Bench Press Same push session: it trains the chest.
- Dumbbell Shrug Often left out: it trains the traps, a job the moves above leave undone.
A complete workout around it
4 movements, the Dumbbell Shoulder Press first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Dumbbell Shoulder Press 3 × 6 to 15 reps
- Rear Delt Fly 3 × 12 to 20 reps
- Dumbbell Bench Press 3 × 6 to 15 reps
- Dumbbell Shrug 3 × 8 to 20 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Pike Push-Up
Bodyweight
Gym or cable swap
Machine Shoulder Press
Machine
Less load on the shoulder
Landmine Press
The Dumbbell Shoulder Press loads the shoulder by the catalog's joint rule, the one the app's workaround mode uses; this one does not.
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Working weight and 1RM calculator
Enter a set you did: the weight, the reps and how many more reps you had left in you. The estimate is the formula the StatBlockFit app uses for its records, weight × (1 + (reps + reps in reserve) ÷ 30); above 12 reps it is rough.
Training zones
| Zone | Share of 1RM | Usual reps |
|---|---|---|
| Strength | 85 to 90 % | 3 to 6 |
| Muscle growth | 70 to 80 % | 6 to 12 |
| Endurance | 60 to 65 % | 15 to 20 |
A warm-up before the working sets: 50 % for 5, 70 % for 3 and 85 % for 1, each rounded down to a plate.
Common starting points, not a prescription: the right weight is the one you can lift with good form for the reps you planned.
Variations and preparation
A variation of: Overhead Press.
Other variations of the Overhead Press: Machine Shoulder Press, Landmine Press, Push Press, Seated Overhead Press, Z-Press and Smith Machine Overhead Press.
Its variations: Arnold Press and Single-Arm Overhead Press.
Do before it: Wall Slide (shoulder blades), Shoulder Dislocate (shoulder range) and Thoracic Rotation (upper back range).
Track it in StatBlockFit
In the StatBlockFit app the Dumbbell Shoulder Press is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Dumbbell Shoulder Press?
Set up: Sit on a bench with an upright back support, or stand, holding a dumbbell at each shoulder with palms forward. Steps: 1. Press the dumbbells up until your arms are straight overhead. 2. Let them come slightly together at the top. 3. Lower under control to shoulder height. Form cues: Keep your back against the pad if seated. Keep the wrists stacked over the elbows. Brace your stomach. Common mistakes: Arching the lower back to finish the press. Lowering only partway.
What muscles does the Dumbbell Shoulder Press work?
It trains the front delts as its main target and works the side delts and triceps on the way.
What can I do instead of the Dumbbell Shoulder Press?
At home: Pike Push-Up. In a gym: Machine Shoulder Press. With less load on the shoulder: Landmine Press. Each trains the same main muscle.
What should I pair the Dumbbell Shoulder Press with?
Good partners in the same workout are Rear Delt Fly, Dumbbell Bench Press and Dumbbell Shrug.
How heavy should the Dumbbell Shoulder Press be?
Pick a weight you can lift for the planned reps with one or two left in reserve. As a common starting point, sets of 3 to 6 reps use about 85 to 90 percent of your one-rep max and sets of 6 to 12 reps about 70 to 80 percent; the calculator on this page does the arithmetic.