Shoulder Press - Dumbbell
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Beginner Shoulders Triceps Chest Strength Dumbbell Military Press Chair Push Compound Gym
Purpose: The Shoulder 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 the dumbbells with an overhand grip (palms facing upward). Lift the dumbbells until they are over your head and your arms are straight. This is your starting position. Slowly lower the dumbbells until they are in front of your shoulders. Your elbows should flare out to the sides. Inhale during this movement. Push the dumbbells 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 the dumbbells and hold them above your head with arms extended, while seated in a military press chair.
Sit in the military press chair with your back pressed against the seatback. Grasp the dumbbells with an overhand grip (palms facing upward). Lift the dumbbells until they are over your head and your arms are straight. This is your starting position.
Step 2
Slowly lower the dumbbells until they are in front of your shoulders.
Slowly lower the dumbbells until they are in front of your shoulders. Your elbows should flare out to the sides. Inhale during this movement.
Step 3
Push the dumbbells back to the starting position.
Push the dumbbells straight up to the starting position. Exhale during this movement. Hold the dumbbells with an overhand grip (palms facing upward). Lift the dumbbells until they are over your head and your arms are straight.