You’re also engaging the core to a greater degree when standing versus sitting. And again, go with an open grip. Slowly, lower the dumbbells to your shoulders. Curl the dumbbell forward and up in a smooth arc, contracting your biceps and exhaling. Dumbbell shoulder presses will also activate the middle and rear delt. Being directly over the forearms makes for a more direct line of force, where you’re pressing into those handles and straight up. The overhead dumbbell press increases strength throughout the entire shoulder region. Step 2 Keeping your hands in a neutral position, curl the dumbbells up to your shoulders. Ab Wheel Roll Outs. Locking out the elbows at the top is not only unsafe for your joints, but it’s also unnecessary for maximizing middle delt involvement. (As opposed to seated, where your lower body is totally eliminated from helping absorb any force.) Step 1 Stand with your feet shoulder-width apart and holding a dumbbell in each hand with an overhand grip, with your palms facing your sides. Alternative Exercises Standing Barbell Shoulder Press, Standing Dumbbell Shoulder Press. Shoulder presses can be done from either a standing or seated position. Well, yes and no. Posted in Exercise Database, Shoulders, Shoulders, Video, At Home, Gym | Tagged Shoulders, Exercise Demo, Exercise Database, Medicine Ball Shoulder Press | Leave a comment – but it’s an important factor for overall fitness, health, and even strength. Now, just to be clear, the elbows are pointed out to the sides, but they’re still slightly in front of the shoulders and torso, not directly in line with them. Everybody wants big shoulders, and the shoulder press is without a doubt the ultimate mass-builder for the deltoids. The standing version is better on the lower back, while seated presses allow you to use more weight and place more overload on the delts. AI Transformation Contest Posing Tutorial. Elbow position determines deltoid involvement. C. 3 sets. In the Shoulder Press video #1 above, I show you how to use the Versa Gripps on shoulder presses at the 19:00 mark. To provide further support, contract the lats as well. Aside from elbow position, you need to lock your shoulders into place to keep the movement safe and effective. The problem with barbell shoulder presses is that, when you bring the bar down, your head is in the way. Return to the start position in a controlled, smooth arc inhaling as you do so. Holding a pair of dumbbells, stand tall with your feet shoulder-width apart. ... Alternate Dumbbell Bicep Curls . The problem here is that you get external rotation of the shoulders, which can compromise the rotator cuff and potentially cause problems down the road. Stopping at ear level is what I advise for behind-the-neck presses or if your hands are well outside shoulder-width (either with a bar or dumbbells); going below that puts undue stress on the rotator cuffs due to excessive external rotation. Abs and Oblique Standing dumbbell shoulder press is the variation that exceptionally recruits muscles of your abs. Standing Lateral Raises . I used to race motocross as a teenager and I had a bad accident, so I have some pretty serious back issues in my lumbar spine. You can do this by performing a clean before your first rep. Or, if you’re doing barbell shoulder presses and you don’t want to clean the weight, you can set the bar up at shoulder height in a power rack and grab it from there. Terms of Use. And keep your neck as straight as possible – don’t flex your cervical spine at the bottom of the rep. With a barbell, you either have to go in front of the head or behind it. Our exercise illustrations represent original artwork registered with and protected by the U.S. Step … But if it’s shoulder day and the goal is to hit the middle delts, keep your torso vertical. This way, I’m hitting the muscles I want to hit without putting undue strain on my rotator cuffs. The hammer shoulder press is similar to traditional shoulder press except for a slight change in grip. Standing Shoulder Press With Dumbbells | … 2. A chest press is also known as a bench press. That’s the starting position. Go somewhere around shoulder-width for your grip. Same thing when using an adjustable bench and you adjust the seat back so that’s one or two clicks down from fully upright; it’s more like an incline press, and it’s hitting the front deltoids to a larger extent. Once the dumbbells reach your shoulders, twist the dumbbells to have your palms face out. The biceps curl to overhead press can be performed using an alternating arm action, using just a single dumbbell at a time. Spider Curl . In an earlier article we discussed the dumbbell shoulder press, a great movement to gain valuable muscle mass, strength, and address asymmetries for athletes and lifters of all sports. My knowledge is your power – now it’s up to you to run with it and get the results.”, By logging in, you agree to Bowleg Media's When doing seated shoulder presses, you’re able to use more weight because your upper body is supported. To absorb the weight in your lower body (not your spine and lower back), keep a slight bend in your knees throughout the movement. EZ Bar Curl . Standing Dumbbell Shoulder Press. If using an adjustable bench, have it set to a 90-degree angle, not leaned back. And not just on shoulder presses; where the lower back is concerned, standing is better than seated on dumbbell lateral raises and dumbbell curls as well. That said, your exact range of motion on shoulder presses will vary somewhat depending on what version of the movement you’re doing. Barbell Front Raise Standing And Seated. There are three deltoid muscles (or heads) in the shoulder: the anterior (front) deltoids, the middle deltoids, and the posterior (rear) deltoids. "}, {"@context": "http://schema.org/","@id": "https://www.jimstoppani.com/home/videos/shoulder-press-2/file/flash","name":"Shoulder Press Master Class Part 2","@type": "VideoObject","thumbnailUrl": "https://s3.amazonaws.com/jstoppani/main_files_1193_thumb0.jpg","embedUrl": "https://www.jimstoppani.com/home/videos/shoulder-press-2/file/flash","uploadDate": "2018-12-12 18:17:33 UTC","description":"Maximize deltoid size and strength with the best mass-building move there is for shoulders. To take the concept even further, research shows that the one-arm dumbbell shoulder press (where your non-working hand is not holding a dumbbell) is a great core exercise because it puts you in an unbalanced position and forces those muscles to work harder. Hold for a count of one while squeezing your biceps. BarBell Deadlift (conventional) Barbell Deadlift Sumo Stance. In a seated position with your feet firmly planted on the floor, grasp two dumbbells with both hands. Because you’re supported by the seat or bench, you’ll be able to use more weight, and more weight equals more overload. When the elbows come out to the sides, it’s hitting more middle delt; when the upper arms are in front of the body, it’s emphasizing the front delts more. Keep your elbows close to your sides. Dumbbell Shoulder Press . The biceps can be tough to build because of the repetitions necessary to do so. Let your arms hang by your side with your palms facing in to the side of your body. Basically, when the elbows are back and in line with your torso, you need to be more careful about not bringing the weight down too far. Stop just shy of full elbow lockout at the top, then slowly lower the weight back down to the start position. Bend your elbows and bring the dumbbells at shoulder height with your palms facing the body. Strength | Advanced. Note: The above videos were recorded as Facebook Live tutorials in conjunction with the Train With Jim Full-Body Shortcut to Size (Video #1) and Tabata Builder (Video #2) programs. When your elbows are in front of the body, however, coming down below the chin is fine. When it sits lower like this, the weight is directly over the forearm bones, which makes for a stronger press. Keeping your elbows slightly in front of the body but still pointed out to the sides, press the dumbbells straight up overhead by contracting your shoulder muscles and extending your elbows. The higher up in the hand the handle is, the further away it is from the forearm. But this is an exercise for the shoulders, not the triceps. And not just on shoulder presses; where the lower back is concerned, standing is better than seated on dumbbell lateral raises and dumbbell curls as well. AdChoices. Otherwise, do dumbbell shoulder presses to target the middle delts. One benefit of the standing version is you engage more core muscles to maintain your balance and control the weight. When you come down, lower the bar or the handles of the dumbbells to below chin level; if using a barbell, you’ll be bringing it down to your collarbones. With dumbbells, however, the imaginary line between your hands can literally go right through the middle of your head when lowering the weights, thus allowing you to keep the elbows pointed out to the sides while not externally rotating the shoulders too much. Barbell Front Raise. The Standing Dumbbell Press is an excellent exercise to start learning how to press over your head while standing. On this exercise, the open grip keeps the bar/handle lower in the palm, down by the meat of the hand versus up near the knuckles. The only thing locking out the elbows does from a muscular standpoint is increase the contraction in the triceps. This is your starting position. In other words, instead of the elbows being slightly in front of the body, they’re rotated further back (in line with, or slightly behind, the body). Keep your upper arms tight at your sides. You can switch gender of illustrations here. To do this, pull your shoulder blades together by contracting your middle traps and rhomboids; that’s going to stabilize the shoulder joints. Now, you may have heard people say to only go down to ear level. But there are a number of ways you can do this exercise incorrectly and harm not only the vulnerable shoulder joints but even the lower back. Again, I’m not trying to be Mr. Functional Trainer here, but it’s good to consider real-world carryover when choosing exercise variations. Alternate Incline Dumbbell Press. You want them slightly forward to protect the shoulder joints from injury. Single Arm Cable Push Downs . In this position, the front delts are more involved. With dumbbells, you’re able to flare the elbows out without having to worry about hitting yourself in the head or face or lowering the weight behind your head (more on behind-the-neck barbell presses in a moment). Continue curling the dumbbell upward until your biceps are fully contracted and the dumbbell is at shoulder level. You can do that with shoulder presses, provided you do them properly. First of all, standing presses are more functional in everyday life than seated. Standing Dumbbell Curls. Close Grip Bench Press . A lot of people assume that sitting would take pressure off my lower back, but this isn’t the case. 10 reps. Begin by curling the weight up towards your shoulders. That’s why I prefer dumbbell presses. Make sure your core is tight and your chest is … One of the best dumbbell shoulder exercises is the shoulder press. Romanian Deadlift . That said, if you don’t have lower back issues and you prefer to do shoulder presses seated, at least make sure your torso is fully upright. Step 1 Stand with your feet hip-width apart and hold a barbell in front of your chest with your arms bent and hands shoulder-width apart. Stand holding a pair of dumbbells at shoulder level with your palms facing forward and elbows out to the sides, not in front of your torso. If you want to build wider shoulders, get that good roundness, and achieve those “cannonball delts,” you really need to develop the middle deltoids. Movements like incline presses and even flat bench press hit the front delts to a large extent, with very little middle delt involvement. Unlike other muscle groups that you can strengthen with a variety of exercises, the biceps must be engaged through basically the same motion: the curl… If you do decide to do behind-the-neck shoulder presses, make sure you don't lower the bar below your ears. The shoulder press can be done standing or seated. Our dumbbell shoulder press standards are based on 486,000 lifts by Strength Level users. For the standing barbell press, walk up to the bar and grab it slightly wider than shoulder-width apart with palms facing away from your body. This is simply a standing dumbbell shoulder press, which is done identically to the seated version (with the exception of standing). Bodybuilders (and anyone who lifts weights a lot) tend to have overpowering front delts compared to middle delts because of all the chest exercises they do. And you don’t want to avoid strengthening them by always doing seated presses – in that case, the bench or seat becomes your crutch for weak spinal erectors. This cannot be achieved in sitting … Cable Cross Over . “I’ve laid the groundwork for you by doing the research in the lab to find out what really works, designing the programs and systems, creating the content, and developing the technology. When talking about shoulders as a body part, the muscle group we’re referring to is the deltoids. To move the bar in front of your face so that you can keep lowering it, your elbows have to come in front of your body. Standing Dumbbell Overhead Shoulder Press. By standing… Curl the dumbbells up towards your shoulders. 1P2 Rep Tempo. Personally, my goal isn’t to maximize my shoulder size, so that’s why I prefer standing presses. When looking at the dumbbell shoulder press, some questions came up regarding which variation (sitting or standing) was best, and why. Hack Squat . So, in this Master Class, I'm going to cover how to best do shoulder presses for maximum effectiveness and safety. Dumbbell Biceps Curl to Shoulder Press Holding a pair of dumbbells, stand tall with your feet shoulder-width apart. Copyright Office. The terms “shoulders” and “deltoids” (delts for short) are used interchangeably. When people say standing presses hurt their lower back, it’s often because those lower back muscles are weak. Standing Dumbbell Arnold Press Grab one dumbbell in each hand and stand upright with your feet hip-width apart. Shoulder presses can be performed with the elbows pointed out to the sides or more in front of the body and pointed forward. You may also remain seated instead of standing. Chest press. Barbell Curl. If you’re doing standing shoulder presses, you’ll first need to get the weight up to your shoulders. Win-win! I talk often about the benefits of using an open grip (thumb on the same side of the bar or dumbbell handle as the fingers, as opposed to wrapped around the bar) on bench press and lat pulldowns, and it’s also effective for shoulder presses. Save the elbow lockout for pushdowns and extensions. If you prefer, try doing the exercise on a low cable machine. Hold a dumbbell in each hand just above shoulder height with your palms facing forward and arms bent. Standing with your feet hip-width apart, hold a kettlebell in one hand at your side. I prefer standing for a few different reasons…. Not only are standing presses good for taking pressure off the spine; the exercise is also good for strengthening … One simple way is to use dumbbells on shoulder presses instead of a barbell. Make sure your core is tight and your chest is up. Standing up straight with a dumbbell in each hand, bend at your elbows to curl the weights up to your shoulders (be sure to keep your palms … The shoulder press (aka, overhead press) is the most effective exercise you can do for building overall mass in the shoulders, particularly the middle delts; however, it’s also an exercise that can put your shoulders and spine in compromised positions if not performed correctly. Controlled, smooth arc inhaling as you do them properly thing, if... A greater degree when standing versus seated for me is that, when you bring the dumbbells reach shoulders... 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