Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredDumbbell
- MechanicsCompound
- Force TypePush
- Experience LevelBeginner
- Secondary Muscles
Triceps
Target Muscle Group
Shoulders
Standing Dumbbell Press Instructions
- The standing dumbbell press is one of the most popular mass builders for the shoulders! Set up for the exercise by grabbing a pair of dumbbells and standing straight up with your feet around shoulder width apart.
- Raise the dumbbells to shoulder height on each side, and twist so that your palms are facing forward.
- Keep your head up and eyes facing forward. This is the starting position for the exercise.
- Slowly raise the dumbbells above your head until your arms are almost fully extended.
- Do not pause at the top of the movement, and immediately begin lowering the dumbbells back down to the starting position.
- Repeat this movement for the desired amount of reps.
Exercise Tips:
- The standing dumbbell press is a solid mass building compound movement that can add serious mass when using heavy weights WITH correct form. Many lifters let the form go and add weight too quickly. This will at times result in an injury and could hinder your shoulder gains.
- Always use the longest range of motion possible and control the dumbbells throughout the set.
- If you have lower back issues, it is best to perform this exercise seated - with your back flat against a back rest.
11 Comments
I do these in my basement where I have a low ceiling. Is this still effective to do while on my knees?
Yep, and your core will benefit as well since you have to maintain stability.
bring back the old diagram
When i do this, i can feel a weird sort of pain/discomfort in my side on the right in the lung sort of area. What am i doing wrong?
Hey Jacob
Make sure your posture is correct when performing these. If you're leaning to one side or the other or arching your back that could be what's creating your discomfort.
Is there a difference if I hold the dumbbells the way they are in the video (sideways I guess you could say) or rotating them so the ends of the dumbbells are facing forward. I have seen it done both ways.
How many reps/sets is recommended?
what is difference between siting dumbbell press and standing dumbbell press
One is seated while the other is a standing position. The difference is in the name.
I would say that is true but also when seated your isolating your shoulders and when you stand you have to engage your core. Your working more when you stand.
i find pressing with my palms facing my ears take stress off the rotator cuff,also pressing from a legs split positon like an olympic lifter after a clean and jerk move takes stress off the lower back