Dumbbell Shoulder Press: Tips and Advantages + Video

Dumbbell Shoulder Press: Advantage and Forms and Video Guide

https://www.youtube.com/watch?v=vzdhv6d2yls

A little muscle groups are as important as your shoulders. The muscles in and around your shoulders – including rhomboids, deltoids and trapezoid-The used in everything-from push-ups to the transfer of groceries.

An exercise that strengthens these basic muscles is the press of the shoulder with dumbbells. A major part of any high quality routine fitness, the dumbbell shoulder press is a great exercise for any athlete, fitness enthusiast and casual fitness.

Whether you are hitting the gym for the first time or looking to improve your shape, this guide to the shoulder press with dumbbells has everything you need to know.

The basics of the shoulder press

The shoulder press (also called the press) is a training of the upper body, which strengthens the shoulders and improves mobility in the rotator’s cuff. It is done by lifting weights directly above your head.

Any shoulder press exercise – whether you do it with a machine, medicine ball or dumbbells – directs several key muscles that support the shoulder, including:

• Deltoids
• Triceps
• Trapeze
• Upper chest (Pectoralis Major)

Due to its flexibility and simplicity, Dumbbell Rame Press is popular with beginners and Veterans. After all, no special equipment is required: all you need is a pair of dumbbells.

Benefits of Shoulder Shoulder Press

If the Dumbbell Shoulder press is no longer part of your workout, it should be. Shoulder presses can help you:

• Build the upper body strength – Every time you lift the dumbbells above your head, you promote muscle growth in your shoulders and upper arms. Not only will I see Shoulder results in your upper body but you will feel They, like other upper body workouts, become easier with continuous effort.
• Improve shoulder stability – When you perform a dumbbell shoulder press, you not only lift weights – you also work to keep them straight and stationary. This aspect of exercise engages the small muscles of the stabilizer in your shoulder joints – Supraspinatus, Infraspinatus, Subscapularis and Teres Minor – which hold the shoulder in place. Ultimately, the increase in shoulder stability can reduce the risk of upper body injury.
• Increase the total fitness – As with any exercise, the dumbbell shoulder press burns calories and improves your durability, contributing to your overall well -being.

How To Make Dumbbell Shoulder Press

Of course, if you want to derive the benefits of the shoulder shoulder, you need to perform the movement properly. The right shape protects you from injury and guarantees the best possible results.

To complete a set of dumbbell shoulder presses, follow these steps:

• Step 1: Select your dumbbells – Choosing the right weight is crucial. Start with a pair of light dumbbells, then work up.
• Step 2: Position yourself -There are your dumbbells to the open space in the gym, then place your legs on the shoulder width aside, gently bend your knees and tighten its main muscles and glutes.
• Step 3: Ready Dumbbells – One by one, wear your dumbbells up, palms facing until they are equal to your ears. Bend your elbows at an angle of 90 ° and turn them lightly.
• Step 4: Press the dumbbells on top – With control, lift the dumbbells, straighten your hands without locking your elbows completely.
• Step 5: Slowly reduce dumbbells – With the same control, let the weights return to their initial position.

The typical set of dumbbell shoulder shoulder is 5-10 reps, but you can do as much or as little as you want -whatever you feel best!

Tips for the perfect shoulder press

Do you want to maximize muscle growth and avoid injuries to stop progress? Here are some best practices to keep in mind for the shoulder presses:

• Start with lighter weights -Although it may be tempting to reach the impressive 30-pound weights, resist this way. Even if you are used to larger dumbbells, we suggest you start small to build strength in your shoulders. After spending several sessions with the lightweight weights, you can experiment with larger dumbbells.
• Focus on the technique – The first few times, when you try your shoulder press, walk as slow as possible and pay attention to how your hands, legs and back are located. You may even want to start in front of a weight mirror. This way you can fix your shape.
• Keep your elbows – As mentioned, your elbows should point slightly forward, not directly from the side. When your elbows burst too far, you run the risk of stress on the shoulder joint and the muscles of the rotator cuff, which makes the injury more likely. Plus, wearing the elbows in the gripping muscles even more. Aim for an angle of 30-45 °.
• Avoid leaning back – Leaning back during the shoulder press can put unnecessary tension on the spine, so keep your back as straight as possible. A spotter can help you adjust your posture.

Variations for shoulder shoulder press

While the shoulder straightening press with dumbbells is the most common, there is more than one way to engage its shoulder muscles.

Shoulder

To make a seated arm on the shoulder with a dumbbell, place the rear pad on the adjustable weight on the upright angle – one or two clicks before the top is usually best.

From there, lean on the pad, carry the dumbbells to your shoulders and lift them on top.

Arnold Press

Called by Arnold Schwarzenegger, the Arnold Press involves the rotation of the arm. You can make the Arnold press sitting or standing.

Here’s how to perform this exercise:

• Bring the dumbbells to your shoulder level with your palms facing you
• Lift dumbbells, turn your wrists out as well as you
• Lower the dumbbells, turning the movement so that you can finish with your palms inverted

Start the shoulder press today

No matter which variation you prefer, the dumbbell shoulders can significantly increase the strength of your upper body, helping you to improve and maintain mobility in your hands. You will see results in the gym and In everyday life.

If you are ready to build strength and encourage muscle growth, the shoulder press is an excellent place to start – and Chuze Fitness is the perfect place to do it. Our five-star facilities have everything you need to get started-your acceleration-your fitness trip.

Find your closest fitness Chuze and put your new knowledge about the test press.

Sources:

Cleveland Clinic. Shoulder musclesS

Webmd. How to make a shoulder pressS

Reviewed by:

Ani is Vice President of Fitness at Chuze Fitness and runs group departments for fitness and team. She had a 25+ year career in the club management, personal training, group exercises and training of instructors. Annie lives with her husband and son in San Diego, California and loves hot yoga, snowboard and all things about wellness.