Shoulders
Shoulder Press
The strict dumbbell press overhead. It builds the front and side of your shoulders and your triceps, with no help from your legs.
- Works
- Front shoulders, side shoulders, triceps, core
- Equipment
- A pair of dumbbells
- Load
- Medium
How to do it
- 1Stand tall or sit on a bench, feet flat. Hold the dumbbells at shoulder height, palms facing forward, elbows under your wrists.
- 2Brace your stomach and squeeze your glutes so your lower back doesn't arch.
- 3Press the dumbbells straight up until your arms are straight overhead.
- 4Lower slowly back to shoulder height.
Cues
- Stay tall and square, whether you press one arm or both.
- Ribs down, glutes tight.
- Press up and slightly back, so your arms finish by your ears.
Common mistakes
- Leaning back. That shifts the work to your chest and loads your lower back. Brace, and go lighter if you have to.
- Bending your knees to drive it up. That's a push press. For a strict press, keep your legs still and let your shoulders do the work.
- Stopping short. Lower all the way to shoulder height and press until your arms are straight.
Right, left, both: Some workouts run it as right arm, then left arm, then both together. Keep the same tall position for all three, and don't lean away from the working arm.
Easier
Tiff's version is kneeling, which keeps your lower back from arching. Pressing one arm at a time helps too.
Harder
Take 3 seconds to lower, or pause for 1 second at shoulder height.
Try it: 3 sets of 8 to 12 reps, or 30 seconds on and 30 off.
Is it better to do shoulder press sitting or standing?
Both work. Sitting with your back supported keeps the focus on your shoulders. Standing asks more of your core and the rest of your body.
