Dumbbell Shoulder Press

Shoulders

Dumbbell Shoulder Press

LevelIntermediate EquipmentDumbbell MechanicCompound ForcePush

A two-dumbbell overhead press that builds the shoulders and triceps.

Strength

Primary musclesShoulders

Secondary musclesTriceps

Energy burned

≈ 21 kcalFor 3 × 8–12, rest 90s · ≈ 3.6 kcal/min

Estimate range 16–26 kcal (±25 %)

Muscle mass worked8 %

Effort during a set5.8 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Sit upright on a bench with back support, or stand, with the weights resting at shoulder level.
2Turn your palms away from you and keep your forearms vertical.
3Tighten your abs and keep your feet firmly on the floor.

How to perform

1Drive both weights overhead until your elbows are straight.
2Let them move slightly toward each other at the peak.
3Hold the top for a moment without raising your shoulders.
4Lower the weights back to shoulder level on a slow count.