Back to Exercises
💪 Strength Intermediate

Shoulder Press

A compound overhead pressing movement that builds strong, defined shoulders.

Muscle Groups

Shoulders Triceps Upper Chest Core

Equipment Needed

Dumbbells

The shoulder press is a fundamental movement for building shoulder strength and size, with carryover to many athletic movements and daily activities.

How to Perform

  1. Setup: Sit or stand with dumbbells at shoulder height, palms facing forward. Keep your core braced.

  2. Press: Push the weights directly overhead, bringing them together at the top without clanging.

  3. Lockout: Fully extend your arms at the top, with the weights directly over your shoulders.

  4. Lower: Control the weights back down to shoulder height.

  5. Repeat: Perform the desired number of repetitions.

Tips

  • Keep your core tight to protect your lower back
  • Don’t arch your back excessively
  • Press the weights in a slight arc, bringing them together at the top
  • Control the negative portion of the lift

Variations

  • Seated Dumbbell Press: More stability, stricter form
  • Standing Barbell Press: Heavier loading possible
  • Arnold Press: Rotation adds front delt emphasis
  • Push Press: Use leg drive for heavier weights
  • Single-Arm Press: Challenges core stability

Common Mistakes

  • Excessive lower back arch
  • Pressing the weights too far forward
  • Using momentum to lift the weight
  • Not achieving full lockout