Guide for Beginners (XX): Shoulder Press Seated Dumbbell

With our beginner’s guide we intend to collaborate on knowledge and proper execution of different exercises that are included in routines of Bodybuilding, for this reason, this time we will describe a very used and basic exercise to work shoulders, It is of the seated dumbbell shoulder press, also known as military press.

Technique of execution of the dumbbell shoulder press

For its implementation will start sitting on a bench, with the straight back and we will take a dumbbell in both hands. We will carry the same shoulder height on the sides of the body while we bend the elbows and palms of the hand look forward.

From the shoulders we inspire and raise the dumbbells up to stretch the arms upwards vertically. We exhale at the end of the movement while we begin the descent to the initial position.

This exercise can run stand, although it is usually sitting and support may be included to prevent the curvature of the back during the exercise. You can also perform alternating both arms.

Muscles worked with dumbbell shoulder press.

When performing dumbbell shoulder press We are applying for the work of the deltoid in its three parts, especially its middle portion, that is a great movement for the comprehensive work of shoulders.

At the same time work with this motion the Trapeze, the greater Serrato and the triceps brachii it allow to achieve the gesture of pushing up the weight gripped hands.

Tips and common mistakes when doing shoulder press

  • Climb with boost: making sudden movements up cufflinks or drop the weight during the descent, can cause injury. For this reason, you should take a proper weight allow upload by pushing with the arms while we concentrate strength on the shoulders and controlled descend to also take advantage of this phase of the movement.
  • Mobilize the torso: If we curving back or we bow back and forth during the ascent or descent of the weight, respectively, we are making a mistake, therefore, we can decrease the weight to not help us with the movement of the torso or to stand on a Chair supporting entire back on its back and not taking it off of this.
  • Breathing: If we hold the air to raise the weight and newly exhale at the end of the round, we will be generating an elevation of blood pressure and hindering the exercise. Remember inspire while we raise the weight slowly and begin to expel the air along with the decline of the cufflinks.

Gallery

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