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Shoulder Press


The dumbbell Comes through again. Kind of makes me wonder why they're called "Dumb" bells... In any event, exercising with them can be a great way to build strength. And shoulders are one of our most over looked - and sometimes over WORKED (as in desk type work) areas.

Our shoulders are highly flexible joints that enable us to perform a number of tasks in our day to day lives. They also assist in movement of our arms.

The shoulder press exercise is similar to a military press but performed with dumbbells.

Targets: Middle and Front of Shoulders (Medial and Anterior Deltoids and a little Triceps)

How to perform The Standing Shoulder Press Exercise:

  1. Standing with feet shoulder-width apart, hold an eight to ten-pound dumbbell in each hand.
  2. Bend elbows to bring weights in front of shoulders.
  3. Tightening abs, turn palms forward as you press dumbbells above your head.

Standing Shoulder Press

Sitting Shoulder Press

The seated dumbbell shoulder press is a great exercise to do with your dumbbells. It is less likely to cause injury than a similar procedure with a longer barbell or with other tools.

Finally, you can modify this exercise itself to make it more or less difficult, depending upon your abilities and how much you wish to push yourself.

How to perform The Sitting Dumbbell Shoulder Press Exercise:

  1. Grab a pair of dumbbells and sit on a bench.
  2. Hold the dumbbells at the sides of your shoulders, with your arms bent and palms facing each other.
  3. Push the weights straight overhead, pause, and then slowly lower them.

Sitting Shoulder Press Exercise


Do not strain the shoulder muscles by over-exercising them in order to avoid the risk of injury and muscular damage.

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