DUMBELL SHOULDER PRESS

            This exercise primarily uses the deltoids anterior and posterior. The secondary muscles used are the triceps and trapezius muscles. Using this exercise to work the shoulders allows for a good range of motion and helps coordinate each side of the shoulder.

• Sit on the bench with your back straight.
• Use an overhand grip to hold the dumbbells.
• Palms are facing forward
• Your feet flat on the floor for stability.
• Place the dumbbells at about shoulder height.
• Look straight ahead.

            This is the eccentric part of the motion. When lowering the weight to this position be sure to inhale. This is the starting point.

• Press the dumbbells straight up.
• Do not lock your elbows out.
• Concentrate on squeezing the shoulders.
• A variation to help with a better isometric contraction is to turn your palms facing each other at the top of your movement.

            This is the concentric part of the contraction. At this point be sure to exhale as you are raising the dumbbells.

Written by: Bobby Triantafillou, CPT

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