Press the shoulder with dumbbells: Guide to advantages and forms and video
https://www.youtube.com/watch?v=vzdhv6d2yls
Few muscle groups are as important as your shoulders. Muscles in and around your shoulders, including rhomboids, deltoids and trapeze– are used in everything, pumps in grocery transport.
An exercise that strengthens these essential muscles is the shoulder press with dumbbells. A must of any high caliber gymnasium routine, the dumbbell press is a great exercise for each athlete, passionate about fitness and relaxed gymnasium.
Whether you hit the gymnasium for the first time or you are looking to improve your shape, this shoulder press guide with dumbbells has everything you need to know.
Basics of the shoulder press
The shoulder press (also called air pressure) is an upper body training session which strengthens the shoulders and improves mobility in the rotator cap. It is carried out by lifting weights directly above your head.
Any press exercise in the shoulder – whether you do it with a machine, a ball of medicine or dumbbells – targets several key muscles that support the shoulder, in particular:
- Deltoids
- Triceps
- The trapeze
- The upper chest (major pectoralis)
Thanks to its versatility and simplicity, the dumbbell press is popular among beginners And veterans. After all, no special equipment is required: everything you need is a pair of dumbbells.
Dumbbery shoulder press benefits
If the shoulder press with dumbbells is not already part of your training routine, it should be. Shoulder presses can help you:
- Build the strength of the upper body – Whenever you lift the dumbbells above, you promote muscle growth in your shoulders and arms. Not only do you see the results of shoulder pressures in the upper body, but you feel The other high body training sessions become easier with continuous effort.
- Improve shoulder stability – When you do a shoulder press with dumbbells, you are not only lifting weights – you also work to keep them straight and motionless. This aspect of the exercise engages the small stabilizer muscles in your shoulder joints – supraspinatus, infraspinatus, sub -scapularis and minor teres – which keep the shoulder in place. In the end, improving shoulder stability can reduce your risk of upper body injury.
- Increase the overall physical shape – As for any exercise, the dumbbell press burns the calories and improves your endurance, contributing to your general well-being.
How to make a shoulder press with dumbbells
Of course, if you want to take advantage of the advantages of a dumbbell shoulder press, you must execute the movement properly. An appropriate form protects you from injury and guarantees the best possible results.
To finish a set of shoulder presses with dumbbells, follow these steps:
- Step 1: Choose your dumbbells – The selection of good weight is crucial. Start with a pair of light dumbbells, then go up.
- Step 2: Position yourself – Wear your dumbbells in an open space in the gymnasium, then squat your legs with the shoulder width, fold your knees slightly and tighten your basic muscles and glutes.
- Step 3: Prepare the dumbbells – One at a time, bring your dumbbells upwards, the palms facing the exit until they are leveled with your ears. Fold your elbows at a 90 ° angle and turn them slightly.
- Step 4: Press the dumbbells above – With the control, lift the dumbbells, straightening your arms without locking the elbows completely.
- Step 5: Lower the dumbbells slowly – With the same control, allow the weights to return to their starting position.
A typical set of shoulder presses with dumbbells is 5 to 10 repetitions, but you can do as much or as little as you wish – everything that seems best!
Advice for the perfect press
Do you want to maximize muscle growth and avoid breathtaking injuries? Here are some best practices to keep in mind for shoulder presses:
- Start with lighter weights – Although it can be tempting to reach the impressive weights of 30 pounds, resist this desire. Even if you are used to bigger dumbbells, we suggest you start small to strengthen the strength in your shoulders. Once you have spent some sessions with lighter weights, you can experiment with heavier dumbbells.
- Concentrate on technique – The first times you try shoulder presses, go as slowly as possible and pay attention to the position of your arms, legs and back. You can even start in front of a mirror without weight. In this way, you can finish your shape.
- Keep your elbows in – As mentioned, your elbows should point slightly forward rather than directly on the side. When your elbows evade too far, you may stress on the muscles of your joint and the rotator head, which makes injuries more likely. In addition, bring the elbows to the target muscles even more. Aim an angle of 30 to 45 °.
- Avoid leaning backwards – Leaning behind during a shoulder press can place unnecessary tension on the spine, so keep your back as possible. An observer can help correct your posture.
Dumbbelling shoulder variations
Although the standing shoulder press with dumbbells is the most common, there is more than one way to engage your muscles of your shoulders.
Sitting shoulder press
To make a seated dumbbell, press the rear cushion of an adjustable weight bench on a vertical angle – one or two “clicks” before the top is generally the best.
From there, support the cushion, bring the dumbbells to your shoulders and lift them above.
Arnold Press
Appointed after Arnold Schwarzenegger, the Arnold Press incorporates a rotation of the arm. You can do the ARNOLD Press seated or standing.
Here’s how to perform this exercise:
- Bring the dumbbells to the shoulder level with your palms turned to you
- Lift the dumbbells, turning your wrists outwards like you
- Lower the dumbbells, reversing the movement so that you finish with your palms face
Start pressing the shoulder today
Regardless of the variation you prefer, shoulder presses with dumbbells can considerably increase the strength of the upper body, helping you to improve and maintain mobility in your arms. You will see results in the gymnasium And in daily life.
If you are ready to strengthen strength and promote muscle growth, the shoulder press is an excellent starting point – and Chuze Fitness is the ideal place to do so. Our five -star installations have everything you need to start – or speed up – your fitness trip.
Find your nearest CHUZE Fitness and get your new knowledge of the press in the shoulder at the test.
Sources:
Clinic de Cleveland. Shoulder muscles.
Webmd. How to make a shoulder press.
Examined by:
Ani is the vice-president of fitness at Chuze Fitness and oversees the departments of the fitness and team training group. She has had a career of more than 25 years in club management, personal training, group exercise and training of instructors. Ani lives with her husband and her son in San Diego, California and loves hot yoga, snowboarding and well-being.
