How To Do Dumbbell Shoulder Press Safely, by Jack Hanrahan Fitness on YouTube. 10 min 1 s.
- Video length
- 10 min 1 s
- Time to do it
- 15 minutes
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Stand with your feet hip-width apart or sit on a bench with back support. Hold a dumbbell in each hand at shoulder height, palms facing forward or slightly turned in.
Set your grip just outside shoulder width and keep your wrists stacked over your elbows. Pull your ribs down and brace your stomach like before any lift.
Squeeze your shoulder blades down and back and keep your chin tucked. This stops your lower back from arching as the weights go up.
Press both dumbbells up and slightly inward until your arms are straight overhead. Keep the weights over your ears, not drifting in front of your face.
Stop just short of a hard lockout if your shoulders start shrugging toward your ears. Keep the shrug out and the neck long.
Lower the dumbbells slowly over two to three seconds back to shoulder height. Stay in control the whole way down instead of letting them drop.
Do 2 to 4 sets of 6 to 12 reps with a weight you can control. Leave one or two good reps in reserve on every set.
Film one set from the side or watch a mirror to check whether your ribs flare or the weights drift forward.
Tips and common mistakes
If you feel a pinch at the front of the shoulder, lower the weight and turn your palms slightly inward.
Keep the dumbbells over your ears rather than in front of you, so the load stays stacked over the joint.
Start lighter than you think you need for the first set to groove the path before adding weight.
Questions
Should I sit or stand for a dumbbell shoulder press?
Both work. A bench with back support makes it easier to keep your lower back neutral, while standing trains your core more. Pick one and keep it consistent while you learn the movement.
How heavy should the dumbbells be?
Choose a weight you can press for 8 to 12 reps with two good reps still left in the tank. If your ribs flare or your shoulders shrug, the weight is too heavy.
Why does my shoulder click during the press?
Clicking without pain is usually harmless. If you feel pinching or sharp pain, stop the set, reduce the range or the weight, and get it checked by a professional.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
