Exercise
Shoulder press (shoulder press / dumbbell press) — the main exercise for shoulder muscle mass and strength. Performed seated on a bench with back support, pressing dumbbells or a barbell from shoulder height overhead. It is a safer alternative to the standing overhead press, especially for those with back problems.
🎯 Primary Muscles
Anterior and lateral deltoids, triceps.
🔧 Secondary Muscles
Upper chest, trapezius, serratus anterior.
⚡ Exercise Type
Multi-joint compound exercise. Primary shoulder mass exercise.
📊 Difficulty Level
Intermediate. Requires shoulder stability and good technique.
📋 Technique
1
Position on the bench: Sit on a bench with back support (75-85° angle). Back pressed against it, feet on the floor.
2
Starting arm position: Dumbbells at shoulder height, elbows at ~90° angle. Palms forward. The barbell rests on the upper chest.
3
Pressing: Press the weight straight up — not forward or backward. The arms must move vertically.
4
Top Position: Arms almost fully extended (do not lock the elbows completely). Dumbbells almost touch.
5
Lowering: Lower the weight in a controlled manner back to shoulder height. The elbows may move slightly forward.
6
Breathing: Exhale while pressing, inhale while lowering. Keep the torso tight.
💪 Muscles
| Muscle Group | Muscle | Role |
|---|---|---|
| Shoulders | Anterior deltoid | Primary Engine |
| Shoulders | Middle deltoid (medial deltoid) | Secondary pressing |
| Upper Arms | Triceps brachii | Elbow extension |
| Chest | Upper chest | Assists in the initial phase |
| Back | Trapezius, serratus anterior | Scapular stabilization |
⚠️ Mistakes
- Weight pressed forward: Instead of a vertical path. Press straight up.
- Too much weight: Forces you to use the whole body. Shoulders are injury-prone, do not rush.
- Elbow lockout: Full elbow extension with "locking" at the top. Maintain a slight bend.
- Lowered too far: Dumbbells lowered below shoulder level — too much load on the shoulder joint.
- Back arching: The back comes off the backrest. Use a lighter weight.
🔄 Variations
| Variation | Description | Difficulty |
|---|---|---|
| With dumbbells (standard) | Most popular variation. Greater range of motion, freer movement. | Lightweight |
| With a barbell | Allows pressing heavier weights. Smaller range of motion. | Intermediate |
| Arnold Press | Dumbbells rotate — starting with palms facing you, rotating forward while pressing. | Intermediate |
| Behind the neck | Pressed from behind the head. Greater demand on shoulder mobility. | Hard |
| Single-arm | Each arm separately. Corrects imbalance, more core work. | Intermediate |