{"id":19661,"date":"2023-09-05T01:00:03","date_gmt":"2023-09-05T01:00:03","guid":{"rendered":"https:\/\/www.fitfatherproject.com\/?p=17833"},"modified":"2023-11-02T02:25:09","modified_gmt":"2023-11-02T02:25:09","slug":"dumbbell-shoulder-press","status":"publish","type":"post","link":"https:\/\/www.fitfatherproject.com\/dumbbell-shoulder-press\/","title":{"rendered":"Dumbbell Shoulder Press: The Techniques, Variations, and Benefits of This Killer Strength Workout"},"content":{"rendered":"<span class=\"su-dropcap su-dropcap-style-simple font-size: 15px\" style=\"font-size:2.5em\">T<\/span>he kettlebell or dumbbell shoulder press is a great exercise for building overall strength and size in your shoulders, as well as working your core and abs to hold a strong upright position throughout.<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignright wp-image-19601\" src=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2017\/07\/shoulderpress_muscles.jpg\" alt=\"dumbbell shoulder press\" width=\"350\" height=\"464\" \/><strong>Using dumbbells or kettlebells to perform the shoulder press works the stabilizer muscles in your shoulders and upper arms, which helps with functional strength and helps to avoid injury.<\/strong><\/p>\n<p>It is preferable to use either dumbbells or kettlebells, rather than a barbell, as it gives you a broader flexibility of movement and is not so restrictive.<\/p>\n<p>Restriction of movement is harsh on your shoulder joint and can lead to injury.<\/p>\n<p>You should keep your belly button pulled back to engage your underlying core muscles and brace your abs while you perform the exercise to hold yourself in a strong position with your spine in neutral alignment.<\/p>\n<p>Take a look at our video tutorial and step-by-step guide below, where I guide you through the exercise and outline the main technique points of how to do a perfect dumbbell shoulder press.<\/p>\n<p style=\"text-align: center;\"><em>Learn more about the difference between the kettlebell and dumbbell shoulder press \u2014 and how to do them correctly.<\/em><\/p>\n<div class=\"video-responsive\"><iframe src=\"https:\/\/www.youtube.com\/embed\/oaQEq2PY7n8\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p><\/p>\n<h2>Dumbbell Shoulder Press: A Step-By-Step Guide<\/h2>\n<ul class=\"bullet-list 1\"><li style=\"background-image: url(\/wp-content\/uploads\/2017\/10\/39.png);\">\n<ul>\n<li>Stand in a strong athletic stance, with the dumbbells\/kettlebells at the side of your feet, making sure your feet are just past shoulder width apart, your back is in neutral alignment, and your core is tight.<\/li>\n<\/ul>\n<\/li><\/ul>\n<ul class=\"bullet-list 1\"><li style=\"background-image: url(\/wp-content\/uploads\/2017\/10\/40.png);\">\n<ul>\n<li>Bending your knees, and keeping your back straight, lower down to pick up the dumbbells\/kettlebells. Stand back upright and curl the bells up, then twist your hands so your palms face outward, and the bells rest on your shoulders.<\/li>\n<\/ul>\n<\/li><\/ul>\n<ul class=\"bullet-list 1\"><li style=\"background-image: url(\/wp-content\/uploads\/2017\/10\/41.png);\">\n<ul>\n<li>Breathe in, then as you breathe out, press the bells straight up and squeeze them into the center, above your head.<\/li>\n<\/ul>\n<\/li><\/ul>\n<ul class=\"bullet-list 1\"><li style=\"background-image: url(\/wp-content\/uploads\/2017\/10\/42.png);\">\n<ul>\n<li>Breathe in as you lower the bells back down to shoulder height.<\/li>\n<\/ul>\n<\/li><\/ul>\n<ul class=\"bullet-list 1\"><li style=\"background-image: url(\/wp-content\/uploads\/2017\/10\/43.png);\">\n<ul>\n<li>Complete the prescribed number of reps, then bending your knees and keeping your back straight, lower the bells back to the floor.<\/li>\n<\/ul>\n<\/li><\/ul>\n<p><span style=\"font-weight: 400;\"><div class=\"su-note border-color border-style\"  style=\"border-color:#e1deb3;\"><div class=\"su-note-inner su-u-clearfix su-u-trim\" style=\"background-color:#fbf8cd;border-color:#ffffff;color:#000000;\"><strong>Pro Tip:<\/strong> We recommend starting with 3 sets of 15-20 reps.<\/div><\/div><\/span><\/p>\n<p><span style=\"font-weight: 400;\"><div class=\"su-note border-color border-style\"  style=\"border-color:#e1deb3;\"><div class=\"su-note-inner su-u-clearfix su-u-trim\" style=\"background-color:#fbf8cd;border-color:#ffffff;color:#000000;\"><strong>Want more?<\/strong> To learn more exercises that you can use in your training, visit our complete exercise library on the <a href=\"https:\/\/www.youtube.com\/@Fitfatherproject?utm_source=blog-post&utm_medium=text-link&utm_term=dumbbell-shoulder-press&utm_content=&utm_campaign=ff30x\" target=\"_blank\" rel=\"noopener noreferrer\">Fit Father Project YouTube Channel<\/a>.<\/div><\/div><\/span><\/p>\n  \n  <div class=\"bottom-box author-box-wrap auth4\">\n    <div class=\"author-info\">\n        \n    <div class=\"author-img\"><div class=\"a-thumb\"><img alt='' src='https:\/\/secure.gravatar.com\/avatar\/3781f709396cfe44111ae4cadbeab36e4340860b6b5f0ba7240e5cd65d014d8d?s=150&#038;d=mm&#038;r=g' srcset='https:\/\/secure.gravatar.com\/avatar\/3781f709396cfe44111ae4cadbeab36e4340860b6b5f0ba7240e5cd65d014d8d?s=300&#038;d=mm&#038;r=g 2x' class='avatar avatar-150 photo' height='150' width='150' \/><\/div><\/div>\n        \n    <div class=\"author-details\">\n        <h3>Stuart Carter, <span class=\"ajob\">Dip. PT, Precision&nbsp;Nutrition&nbsp;1 <br>C.O.O., <a href=\"https:\/\/www.fitfatherproject.com\/\">The Fit Father Project<\/a><\/span><\/h3>\n   <h3><\/h3>\n      <\/div>\n        <\/div>\n    \n      <div class=\"clear\"><\/div>\n    <div class=\"author-desc\"><p>Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.<\/p>\n<p>Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.<\/p>\n<p>After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves\u2026 Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.<\/p>\n<\/div>\n        <!--<div class=\"author-nickname\"><strong><u>Brotherhood Nickname:<\/u><\/strong> <\/div>-->\n            <!--<div class=\"author-rights\"><strong><u>Bragging Rights:<\/u><\/strong> <\/div>-->\n      <\/div>\n\n  \n  <div class=\"sales-box-wrap\">\n     <h2>Here\u2019s How Busy Guys 40+ Are Building Age-Defying Muscle And Strength\u2026 Working Out Just 3 Hours Per Week...<\/h2>\n     <p>This proven <strong>\"Old School Muscle Program For Guys 40+\"<\/strong> combines the \u201cold school\u201d bodybuilding secrets with the \u201cnew school\u201d science\u2026 to produce muscle & strength building results fast.<\/p>\n\n     <p>Only for guys 40+ who want to build muscle.<\/p>\n     <p>If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you\u2019ve been looking for\u2026<\/p>\n      \n      <div class=\"sales-img\"><a href=\"https:\/\/store.fitfatherproject.com\/products\/old-school-muscle-osm?utm_source=site&utm_medium=banner&utm_term=dumbbell-shoulder-press&utm_content=OSM Banner&utm_campaign=osm\" target=\"_blank\" rel=\"noopener noreferer\"><img decoding=\"async\" src=\"\/wp-content\/uploads\/2020\/05\/old-school-muscle-sales-box.png\" alt=\"\"><\/a><\/div>\n      <div class=\"sales-title\">\n          Old School Muscle (OSM) covers every aspect of building muscle for you as a guy 40+:\n      <\/div>\n      \n      <ul>\n          <li>Old School Muscle (OSM) covers every aspect of building muscle for you as a guy 40+:<\/li>\n\n          <li>The 9-Week Muscle Building Program \u2013 safe, joint-friendly exercises<\/li>\n\n          <li> VIP Accountability Coaching \u2013 our Fit Father Team will personally walk you to success, step-by-step.<\/li>\n      <\/ul>\n      \n      \n      \n      <!--<a href=\"\/old-school-muscle-program\/\" target=\"_blank\" rel=\"noopener noreferer\">See the Old School Muscle (OSM) Program overview here. You\u2019ll discover how this proven program has helped thousands of guys 40+ pack onage-defying muscle and strength \u2013 the smart & sustainable way.&nbsp;\u00bb<\/a>-->\n      <a href=\"https:\/\/store.fitfatherproject.com\/products\/old-school-muscle-osm?utm_source=site&utm_medium=banner&utm_term=dumbbell-shoulder-press&utm_content=OSM Banner&utm_campaign=osm\" target=\"_blank\" rel=\"noopener noreferer\">See the Old School Muscle (OSM) Program overview here. You\u2019ll discover how this proven program has helped thousands of guys 40+ pack onage-defying muscle and strength \u2013 the smart & sustainable way.&nbsp;\u00bb<\/a>\n      \n      \n      \n<\/div>\n  <!--<div class=\"sales-box-wrap\">\n    <div class=\"sales-title\">If you\u2019re interested in a completely laid out \u201cdone-for-you\u201d muscle building program - designed especially for you as a busy man over 50\u2026<\/div>\n    <div class=\"sales-img\"><img decoding=\"async\" src=\"\/wp-content\/uploads\/2015\/10\/old-school-250cover.png\" alt=\"\"><\/div>\n    <div class=\"sales-content\">\n      <p>Then I\u2019d recommend you read the program overview letter for our <a href=\"\/old-school-muscle-program\/\" target=\"_blank\" rel=\"noopener noreferer\">Old School Muscle Program<\/a> (OSM).<\/p>\n      <p class=\"sales-list-title\">Inside OSM, you'll receive:<\/p>\n      <ul>\n        <li>The simple & delicious Muscle Building Meal Plan<\/li>\n        <li>The awesome Old School Muscle workout plans<\/li>\n        <li>Full Muscle Gain supplement guide<\/li>\n        <li>Key accountability steps to help you through your journey<\/li>\n      <\/ul>\n      <a href=\"\/old-school-muscle-program\/\" target=\"_blank\" rel=\"noopener noreferer\">Read the Old School Muscle Program overview letter here to see how our plan can help you gain lean, solid muscle and keep you training safely and effectively... whatever your age!<\/a>\n    <\/div>\n  <\/div>-->\n\n  \n<p>*Please know that weight loss results and health changes\/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice &#8211; simply very well-researched info on the kettlebell or dumbbell shoulder press.<\/p>\n","protected":false},"excerpt":{"rendered":"<div style=\"display:none;\" class=\"postcatlist\"><a href='https:\/\/www.fitfatherproject.com\/tag\/fitness\/'><span>fitness<\/span><\/a>, <a href='https:\/\/www.fitfatherproject.com\/tag\/tutorials\/'><span>Tutorials<\/span><\/a><\/div>\n<p>Check out our complete dumbbell shoulder press video tutorial and step-by-step guide to size up, strengthen, and broaden your shoulders!<\/p>\n","protected":false},"author":4,"featured_media":35713,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"video","meta":{"_acf_changed":false,"om_disable_all_campaigns":false,"footnotes":""},"categories":[8556,8594,54],"tags":[8595,55],"class_list":["post-19661","post","type-post","status-publish","format-video","has-post-thumbnail","hentry","category-exercise","category-fitness","category-tutorials","tag-fitness","tag-tutorials","post_format-post-format-video"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.7 (Yoast SEO v26.7) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Dumbbell Shoulder Press [Form, Variations, and Benefits]<\/title>\n<meta name=\"description\" content=\"Check out our complete dumbbell shoulder press video tutorial and step-by-step guide to size up, strengthen, and broaden your shoulders!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, 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