How to do the Dumbbell Shoulder Press
Sit on an upright bench holding the dumbbells at shoulder height, palms facing forward.
Keep your back against the pad and your feet planted.
Press the dumbbells overhead until your arms are almost straight.
Lower them slowly to ear level.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 1.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 4 kg (10 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Alternatives
Same muscles, similar movement: swap in one of these if the Dumbbell Shoulder Press doesn’t suit your gym or your joints.
Train smarter
- 30 minute gym workout: templates that build muscleA 30 minute gym workout can build real muscle. Supersets, smart exercise choice and three ready-to-use templates for 30 to 45 minute sessions.
- Dumbbell only workout plan: 4-day program for muscleA complete dumbbell only workout plan for home or a crowded gym: 4-day upper/lower program, a 3-day option, how to progress with fixed dumbbell jumps.
- How to get bigger shoulders: all three delt headsHow to get bigger shoulders: train front, side and rear delts right, how many sets of presses and raises a week, a weekly plan and joint-friendly tips.
