The seated shoulder dumbbell presses are one of the most efficient exercises for the development of massive and powerful shoulder muscles. The dumbbells allow greater range of motion and better contraction than the barbell version. Also when you perform the shoulder presses with dumbbells you can move your elbows to your sides and straight above your head which develops the front and the side head of the deltoids, unlike the barbell press when your elbows are in front of you and the front head of the deltoids is the main working muscle. This little difference makes the shoulder dumbbell press a better choice for complex development of the deltoids.
Grasp set of dumbbells and sit on a military press bench (or an adjustable bench with back to 90 degrees) with the dumbbells at the top of your thighs. From this position raise the dumbbells up straight above your head and twist your wrists so that your palms are facing forward. This will be your starting position.
Inhale and lower the dumbbells in controlled motion until they stand at one level with your ears. Once they are at ears level carefully change the direction of the movement and press the dumbbells back up as you exhale. Hold for a second at the top, squeeze your shoulder muscles and repeat for desired reps.
- Keep your back flat and your feet firmly planted on the floor for stability.
- Move the dumbbells in a slight arch trajectory this would help you to get good stretch at the bottom and better contraction at the top of the movement.
- To keep constant tension on the shoulder muscles and to minimize the triceps involvement don’t touch the dumbbells and don’t lock your elbows at the top.
- Perform the negative phase of the movement for twice longer time than the positive.
- Use a spotter for your heavy sets.