What are the correct ways to do dumbbell shoulder press?

Dumbbells are a good piece of fitness equipment that can train triceps. Many professional bodybuilders use dumbbells to train arm muscle lines. The following is an introduction to the key points of dumbbell press and the correct guidance of dumbbell press methods. I hope that everyone can experience how to practice dumbbells correctly in this process to avoid disharmony caused by incorrect dumbbells.

How to train your middle deltoids: dumbbell shoulder press

Dumbbell Shoulder Press is a good exercise to increase the size of your shoulders. Heavy weights can increase the strength and size of your shoulders rapidly. You can stand or sit, but sitting is generally preferred to prevent the lower limbs and torso from using force.

Target training area: middle deltoid muscle (also trains the anterior deltoid muscle and triceps)

Dumbbell Shoulder Press

Action essentials:

1. Sit on a flat bench, open your feet naturally, stabilize your body with your legs, keep your buttocks as close to the backrest as possible, tighten your waist but not stick to the backrest, tighten your abdomen and chest, hold the dumbbells on both sides of your head with both hands, hold the middle of the dumbbells with both hands, lift them from both sides of the body, keep the angle between the upper arm and the forearm at 90 degrees, and the palms facing straight ahead.

Middle deltoid: Dumbbell shoulder press

2. Then take a deep breath and push the dumbbells up from both sides of the body, with the knuckles facing each other and intersecting just above the head, but do not let the dumbbells touch each other. Inhale as they fall, and repeat the exercise.

Dumbbell Shoulder Press

Note:

1. This movement can be performed in a standing position (as shown below), but relatively speaking, sitting is more stable and avoids using the lower limbs and torso to gain leverage, which is more effective for exercising the deltoid muscles.

Dumbbell Shoulder Press

2. The whole process of the movement is generally carried out with the knuckles of both hands facing each other (i.e. the palms facing forward, which is the situation mainly explained in this article). If the knuckles of both hands face forward (i.e. the palms face each other, as shown in the figure below), the center of gravity of the exercise begins to shift to the anterior deltoid. Both movements exercise the anterior and middle deltoids, it's just a matter of proportion.

Dumbbell Shoulder Press

3. When lifting medium or heavy weights, the elbows must not be straightened to avoid injury. The waist also begins to share the force of the shoulders, so it is best to wear a belt for safety.

4. In order to obtain a different effect from the barbell press, try to lower the dumbbells as much as possible, and then raise both arms at the same time, so that the range of motion is larger.

Dumbbell Shoulder Press

5. When pushing and lifting, if your arms are fully extended to the highest point, and once your elbows are fully extended and locked, your deltoid muscles will not exert much force, and the weight will be supported almost entirely by the bones. The effect of the exercise will be greatly enhanced if you stop and begin to lower the dumbbells before your elbows straighten.

It is very important to exercise with dumbbells. Through dumbbell shoulder press, you can develop perfect muscles and deltoids. However, it should be noted that during the dumbbell press, the force should not be too great to avoid injury. The strength of the waist should be dispersed to the shoulders. Try to lower the dumbbells as much as possible to avoid lumbar muscle strain or shoulder injury.