Dumbbell shoulder press
Also called: dumbbell overhead press, seated dumbbell press
Press two dumbbells overhead, seated or standing.
Top: shoulders, triceps working.
Main: shoulders, triceps Also: upper chest
Simplified illustration. Follow the steps and cues for exact form.
Home with bands: no dumbbells? Do Band overhead press instead.
Bodyweight: no dumbbells? Do Pike push-up instead.
- Main muscles
- shoulders, triceps
- Equipment
- dumbbells
- Level
- First day in a gym
- Pattern
- Push
Key cues
- Start with dumbbells at shoulder height, palms forward.
- Press straight up; don't let them drift forward.
- Ribs down; don't arch your back.
How to do it
- Sit on a bench with back support, or stand, holding dumbbells at shoulder height.
- Press them straight up until your arms are straight.
- Lower with control to shoulder height.
Common mistakes
| Common mistake | Fix |
|---|---|
| Arching the lower back | Brace your stomach, or sit with back support. |
Stop if
Stop if you feel sharp or pinching pain in your shoulders or neck, numbness or tingling, or pain that gets worse with each rep. Burning in the working muscles, heavy breathing and shaky last reps are normal effort.
Related: shoulder pain.
By equipment
| Your setup | Do this |
|---|---|
| Full gym | Dumbbell shoulder press |
| Dumbbells only | Dumbbell shoulder press |
| Home with bands | Band overhead press |
| Bodyweight | Pike push-up |
| My equipment | Set it on Equipment |
Sets and reps by goal
| Goal | Reps | Sets | Rest |
|---|---|---|---|
| Strength | 3–6 | 3–5 | 2–5 min |
| Muscle | 6–15 | 3–4 | 1–2 min |
| Fat loss | 8–15 | 2–4 | 1–1½ min |
| General health | 8–12 | 1–3 | 1–2 min |
Where these come from: Goals. In a program, follow the program's numbers.
General information, not medical advice. If you have an injury, a health condition or are pregnant, check with a doctor or physical therapist before starting.