Shoulder Press - Dumbbell Single
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Beginner Shoulders Triceps Chest Strength Dumbbell Military Press Chair Push Compound Gym
Purpose: The Barbell Shoulder Press (sometimes called the Military Press) is a good exercise for building up and strengthening the shoulder region.
Benefits: The press is a highly effective compound upper-body exercise.
Sit in the military press chair with your back pressed against the seatback. Grasp a dumbbell in your right hand with an overhand grip (palms facing upward). Lift the dumbbell until it is over your head and your arm is straight. This is your starting position. Slowly lower the dumbbell until it is in front of your shoulder. Your elbow should flare out to the side. Inhale during this movement. Push the dumbbell straight up to the starting position. Exhale during this movement. Repeat for the recommended number of repetitions. Sit in the military press chair with your back pressed against the seatback. Grasp a dumbbell in your left hand with an overhand grip (palms facing upward). Lift the dumbbell until it is over your head and your arm is straight. This is your starting position. Slowly lower the dumbbell until it is in front of your shoulder. Your elbow should flare out to the side. Inhale during this movement. Push the dumbbell straight up to the starting position. Exhale during this movement. Repeat for the recommended number of repetitions.
The Deltoids is a fan-shaped muscle. The Anterior (Front) Deltoid raises the arm toward the front of the body and rotates the arm inward. The Lateral (Side) Deltoid raises the arm to the side. The Posterior (Rear) Deltoid raises the arm toward the rear and rotates the arm outward.
Step 1
Grasp a dumbbell in your right hand and hold it above your head with arm extended, while seated in a military press chair.
Sit in the military press chair with your back pressed against the seatback. Grasp a dumbbell in your right hand with an overhand grip (palms facing upward). Lift the dumbbell until it is over your head and your arm is straight. This is your starting position.
Step 2
Slowly lower the dumbbell until it is in front of your shoulder.
Slowly lower the dumbbell until it is in front of your shoulder. Your elbow should flare out to the side. Inhale during this movement.
Step 3
Push the dumbbell back to the starting position.
Push the dumbbell straight up to the starting position. Exhale during this movement. Hold a dumbbell in your right hand with an overhand grip (palms facing upward). Lift the dumbbell until it is over your head and your arm is straight. Repeat as required.
Step 4
Grasp a dumbbell in your left hand and hold it above your head with arm extended, while seated in a military press chair.
Sit in the military press chair with your back pressed against the seatback. Grasp a dumbbell in your left hand with an overhand grip (palms facing upward). Lift the dumbbell until it is over your head and your arm is straight. This is your starting position.
Step 5
Slowly lower the dumbbell until it is in front of your shoulder.
Slowly lower the dumbbell until it is in front of your shoulder. Your elbow should flare out to the side. Inhale during this movement.
Step 6
Push the dumbbell back to the starting position.
Push the dumbbell straight up to the starting position. Exhale during this movement. Hold a dumbbell in your right hand with an overhand grip (palms facing upward). Lift the dumbbell until it is over your head and your arm is straight. Repeat as required.