Basically, when the elbows are back and in line with your torso, you need to be more careful about not bringing the weight down too far. In an earlier article we discussed the dumbbell shoulder press, a great movement to gain valuable muscle mass, strength, and address asymmetries for athletes and lifters of all sports. Standing Lateral Raises . Posted in Exercise Database, Shoulders, Shoulders, Video, At Home, Gym | Tagged Shoulders, Exercise Demo, Exercise Database, Medicine Ball Shoulder Press | Leave a comment Because you’re supported by the seat or bench, you’ll be able to use more weight, and more weight equals more overload. With dumbbells, you’re able to flare the elbows out without having to worry about hitting yourself in the head or face or lowering the weight behind your head (more on behind-the-neck barbell presses in a moment). Return to the start position in a controlled, smooth arc inhaling as you do so. Dumbbell shoulder presses will also activate the middle and rear delt. To do this, pull your shoulder blades together by contracting your middle traps and rhomboids; that’s going to stabilize the shoulder joints. Keep your upper arms tight at your sides. Spider Curl . The shoulder press (aka, overhead press) is the most effective exercise you can do for building overall mass in the shoulders, particularly the middle delts; however, it’s also an exercise that can put your shoulders and spine in compromised positions if not performed correctly. EZ Bar Curl . You can switch gender of illustrations here. Standing with your feet hip-width apart, hold a kettlebell in one hand at your side. To provide further support, contract the lats as well. Not only are standing presses good for taking pressure off the spine; the exercise is also good for strengthening the lower back muscles (spinal erectors). Hack Squat . As I mentioned above, your elbows should start out slightly in front of the body and stay that way throughout the movement. There are three deltoid muscles (or heads) in the shoulder: the anterior (front) deltoids, the middle deltoids, and the posterior (rear) deltoids. You might think that’s a good thing, but if you have lower back issues it’s not. {"@context": "http://schema.org/","@id": "https://www.jimstoppani.com/home/videos/shoulder-press-1/file/flash","name":"Shoulder Press Master Class Part 1","@type": "VideoObject","thumbnailUrl": "https://s3.amazonaws.com/jstoppani/main_files_1192_thumb0.jpg","embedUrl": "https://www.jimstoppani.com/home/videos/shoulder-press-1/file/flash","uploadDate": "2018-12-12 18:17:31 UTC","description":"Maximize deltoid size and strength with the best mass-building move there is for shoulders. Curl the weight up to the shoulder area. AdChoices. Win-win! One benefit of the standing version is you engage more core muscles to maintain your balance and control the weight. Standing Dumbbell Overhead Shoulder Press. The biceps curl to overhead press can be performed using an alternating arm action, using just a single dumbbell at a time. If you’re doing standing shoulder presses, you’ll first need to get the weight up to your shoulders. This is your starting position. Barbell Front Raise. Standing Dumbbell Arnold Press Grab one dumbbell in each hand and stand upright with your feet hip-width apart. The most important benefit of standing versus seated for me is that it provides more cushioning for my lower back. If they come too far back, you’ll be compromising your shoulder joint health. Bodybuilders (and anyone who lifts weights a lot) tend to have overpowering front delts compared to middle delts because of all the chest exercises they do. 1P2 Rep Tempo. Seated Dumbbell Press Homepage Exercise Profile Primary Muscle Group(s): Shoulders (Front and Side) Secondary Muscle Group(s): Triceps and Trapezius Exercise Instructions 1. When doing seated shoulder presses, you’re able to use more weight because your upper body is supported. Slowly, lower the dumbbells to your shoulders. Holding a pair of dumbbells, stand tall with your feet shoulder-width apart. 2. By standing⦠"}. The only thing locking out the elbows does from a muscular standpoint is increase the contraction in the triceps. Pressing with dumbbells while in standing activates the abdominal, oblique, lower back, and spinal stabilizer muscles. My knowledge is your power â now itâs up to you to run with it and get the results.â, By logging in, you agree to Bowleg Media's And keep your neck as straight as possible – don’t flex your cervical spine at the bottom of the rep. I prefer standing for a few different reasons…. Now, you may have heard people say to only go down to ear level. There are biomechanical differences between the two, yet with proper technique, both versions are safe and effective. Make sure your core is tight and your chest is up. When doing shoulder presses, the main heads involved are the front and middle delts, not so much the rears. Being directly over the forearms makes for a more direct line of force, where you’re pressing into those handles and straight up. Aside from elbow position, you need to lock your shoulders into place to keep the movement safe and effective. "}, {"@context": "http://schema.org/","@id": "https://www.jimstoppani.com/home/videos/shoulder-press-2/file/flash","name":"Shoulder Press Master Class Part 2","@type": "VideoObject","thumbnailUrl": "https://s3.amazonaws.com/jstoppani/main_files_1193_thumb0.jpg","embedUrl": "https://www.jimstoppani.com/home/videos/shoulder-press-2/file/flash","uploadDate": "2018-12-12 18:17:33 UTC","description":"Maximize deltoid size and strength with the best mass-building move there is for shoulders. The Standing Dumbbell Press is an excellent exercise to start learning how to press over your head while standing. The problem here is that you get external rotation of the shoulders, which can compromise the rotator cuff and potentially cause problems down the road. Not that the incline press is a bad exercise, of course. So, in this Master Class, I'm going to cover how to best do shoulder presses for maximum effectiveness and safety. Standing up straight with a dumbbell in each hand, bend at your elbows to curl the weights up to your shoulders (be sure to keep your palms ⦠Barbell Front Raise Standing And Seated. Holding a dumbbell in each hand, stand with your feet shoulder width apart. Find the dumbbell shoulder press on Day 3 (shoulders and traps focus) of all four weeks of my Full-Body Shortcut to Size program. BENEFITS OF THE STANDING DUMBBELL OVERHEAD PRESS Teaches stable shoulder position when reaching overhead Improves mobility in the shoulder joint by allowing the shoulders to rotate freely without the restriction of a barbell Encourages strength development of all three heads of the shoulder muscles, triceps, while teaching core stability This cannot be achieved in sitting ⦠Keeping your elbows slightly in front of the body but still pointed out to the sides, press the dumbbells straight up overhead by contracting your shoulder muscles and extending your elbows. If you’re worried the weights my slip out of your hands with the open grip, I highly recommend wrist straps (I like the Versa Gripps brand, personally). Alternate Incline Dumbbell Press. Save the elbow lockout for pushdowns and extensions. You can do that with shoulder presses, provided you do them properly. Standing Dumbbell Shoulder Press. (As opposed to seated, where your lower body is totally eliminated from helping absorb any force.) In the Shoulder Press video #1 above, I show you how to use the Versa Gripps on shoulder presses at the 19:00 mark. ⦠But this is an exercise for the shoulders, not the triceps. For many people, the only way to keep the elbows out to the sides on barbell shoulder presses is to go behind the head. The problem with barbell shoulder presses is that, when you bring the bar down, your head is in the way. You’re also engaging the core to a greater degree when standing versus sitting. For example, if you bicep curl 20 lb dumbbells in each arm that would count as 20 lb not the total 40 lb. Same thing when using an adjustable bench and you adjust the seat back so that’s one or two clicks down from fully upright; it’s more like an incline press, and it’s hitting the front deltoids to a larger extent. Abs and Oblique Standing dumbbell shoulder press is the variation that exceptionally recruits muscles of your abs. A lot of the force from that weight is being absorbed by the spine and into the sacrum and pelvis. When looking at the dumbbell shoulder press, some questions came up regarding which variation (sitting or standing) was best, and why. This applies more to a barbell press, but this should also give you an idea of how wide to have your hands when using dumbbells. Curl the dumbbell forward and up in a smooth arc, contracting your biceps and exhaling. Terms of Use. With dumbbells, however, the imaginary line between your hands can literally go right through the middle of your head when lowering the weights, thus allowing you to keep the elbows pointed out to the sides while not externally rotating the shoulders too much. I’m not jumping on the “functional training” bandwagon by any means, but with standing shoulder presses you are, in fact, using more muscles in the body and burning more calories; research proves that. With arms tight at your sides, lower the dumbbells to the starting position. Hold a dumbbell in each hand just above shoulder height with your palms facing forward and arms bent. Pull Ups . When using a low-back seat, especially when going heavy, a lot of people will let their butt slide forward on the seat so that they’re leaning way back. 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