Shoulder Press Dumbbell

The shoulder press is a compound upper-body movement that primarily targets the shoulders, with secondary involvement from the triceps and upper chest. It can be performed with dumbbells, a barbell, or machines, and is essential for building pressing strength and shoulder size.

How to Perform

1. Sit or stand with a dumbbell in each hand (or a barbell at shoulder height), elbows bent and palms facing forward.
2. Brace your core and press the weight straight up overhead until your arms are fully extended.
3. Avoid locking out your elbows harshly at the top.
4. Lower the weight back down to shoulder level under control.

Coaching Cues

• Keep your core tight to avoid over-arching your lower back.
• Press in a straight line — not too far forward or behind.
• Keep your elbows slightly in front of the bar/dumbbells at the bottom.
• Engage your glutes and legs if standing, to stabilize your base.